Morning Session
3 rounds
500m row
12 burpees
21 box jumps, 24"
Numbers--: 9:44
Notes--: good little morning session. hit a quick warm up and then went. rows were done between 1:45 and 1:49. wanted to keep a solid pace on the rower but then be able to go right to burpees and then right to box jumps and move quickly on each. accomplished this goal. as weird as it sounds, burpee technique is getting better which will help improve my cycle time on them.
Evening Session
1) EMOMx7--: snatch single @ 90%
2) 5 sets of: power clean + squat clean + push jerk + split jerk
(sets building)
3) 3x5 back squats (sets building)
4) 1x max set chest to bar pull ups
5) midline accessory work
a) 3x10 glute ham raise
b) 3x20 weighted sit ups
c) 2x25 weighted hip extensions, 45#
d) 2x25 med ball ghd sit ups, 20#
Numbers--:
1) completed @ 260#
2) 265, 275, 285, 295, 300#
3) 385, 400, 415
4) 40
5) completed, 25#, completed, completed.
Notes--:
1) warmed up to 260 quickly and missed first 3 attempts. decided to restart and went 7 for 7, all of them feeling great (only last rep was caught poorly).
2) felt good. toughest part was the push jerk.
3) not a max here, which I was happy with. last time I hit 400 for 5, it felt real heavy. 400 and 415 felt rock solid tonight.
4) held on for as long as I could. had to work pretty hard for those last few reps.
5) this accessory work was tough. definitely wanted to only do a set or 2 of each, but then realized how important this part was for me.
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