Evening Session (4:45pm)
1. warm up
a. rollout deltoids w/ barbell
b. rollout t-spine w/ peanut
c. scap crossover activation
d. primer: 3x 10 alt single leg KB rdl (5/e), 5 seated box jumps, 200m jog
2. weightlifting
a. overhead squat -- 8 minutes to go from empty bar to heavy 3-rep (from a rack)
b. muscle snatch (every 60sec) -- 3 tng reps x 5 sets (build)
c. snatch from blocks (just below knee) -- 50/3, 60/3, 70/3, 75/2 (x2 sets), 80+/2 (x3 sets)
3. movement
a. 3x8 hollow/arch kips (get more violent each rep)
b. 50 CTB pull ups, for time (every break = 10 hollow rocks on the spot and then continue)
4. conditioning
a. 6x 75sec AMRAP (75sec break between)
9 bar facing burpees
15 deadlifts (245)
21 box jumps (24) -- NO pogo
(restart next interval where you finished previous)
Results:
1. done
2. a. 285 (jerk from the front)
b. 95, 115, 135, 155, 165
c. 135, 165, 190, 205 (x2 sets), 215, 225, 235
3. a. done
b. 1:04 (unbroken)
4. 4 rounds + 3 deadlifts (total)
Notes:
1. overhead squat felt good. let the third rep @ 275 get out in front of me and missed it. so moved up to 285 and hit that without much issue. just need to keep that bar back, especially when with a more narrow grip.
2. snatches were good. the second rep was always better than the first, for whatever reason. the weight felt pretty light though today, which is a positive.
3. unbroken 50 CTBPU is never a bad thing. the connection is getting better and better.
4. intervals were good. goals were consistency and unbroken and deadlifts. both were achieved. a sneaky little guy with all the no pogo box jumps.
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