3/19-3/21

3/19
A. Power clean and jerk; 1 rep emom x 15 @ 185
Snappy with good technique.  Felt great.
B. Back squat; 4-5 x 5; rest 3:00 - moderate effort
255 for all sets at 5 reps.  Again, felt great.  Legs were good and sore the next two days.
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30 minute amrap @ easy pace
500m row
30 double unders
10 burpees
About 4 rounds here.  Really working on my burpee technique with more of a hinge when I reach for the ground as well as a wider stance.
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C. Two arm DB kneel to stand; 5 reps x 4; rest :90
This was fun and challenging.  I used 35lbs DBs.

 

3/20
A. Weighted pull up clusters; 1.1.1.1.1 x 5; rest :20/3:00
Added 5lbs every time.  Finished at 25lbs.  All reps were full range of motion while remaining challenging.
B1. Staggered stance single arm torso row; 6-8/arm x 4; rest 1:00
B2. GHD sit up; 10 reps x 4; rest 1:00
Grat AB pump here.  haha. 55lbs on the DB for the rows.
C1. Toe walk; 10-15 steps/leg x 5; rest :30
C2. Heel walk; 8-12 steps/leg x 5; rest :30
D. Twisting back extension; 4-5/side x 4; rest :90 

 

3/21
A. Power snatch + squat snatch + OHS; 5 complexes; rest 2:00
Worked up to 165 here.  Good technique while being challenging on the power snatch.  Focusing on not jumping too wide.
B. Split jerk; 1 rep emom x 10 @ 70%
Again, good technique here.  All reps at 200lbs.
C. DB RDL; 8-10 x 5; rest 2:00
All reps at 50lbs for 10.  Hamstrings are sore in a good way.
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21-15-9
Shoulder to overhead (115) (11/10, 8/7, 9)
toes to bar (7/7/7, 8/7, 5/2/2)
box jump (24") (Continuous pace.  All step down)
8:04
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D1. Banded psoas march; 5/side x 3; rest :30
D2. Banded external shoulder rotation; 10/side x 3; rest :30