Evening Session (5:15pm)
1. mobility
a. rollout quads
b. rollout hams/glutes
c. lateral monster walk
2. conditioning
a. Open workout 16.4
3. weightlifting
a. 20 empty barbell z-press (warm up)
b. jerk balance (every 90sec) -- 5x3 @ 60-70%
c. jerk dip (w/ 3sec pause) to jerk (EMOM x8) -- 1+1 @ 85% of double from 2 weeks ago
d. 6:00 amrap (from rack) -- 2-4-6-8-10-etc: jerk @ 155, chest to bar pull ups
Results
1. a. done
b. done
c. done
2. 32 DL on round 2
3. a. done
b. 205, 210, 215, 220, 225
c. all done @ 235
d. 14 jerks (on round of 14)
Notes
1. went in quickly after work to sneak in 16.4 before coaching 4:30 class. It went okay. still feeling some effects from the competition over the weekend plus monday's stuff. legs were pretty tired but just tried to keep moving the best I could.
2. lifting went decent. trying to hit better positions with my jerks. need to get that technique dialed in better in order to get my lifts back up there.
3. the 6min I just tried to keep it unbroken but wasn't in a huge rush. quite a few ctb's on monday and shoulder work previously from today made this one pretty challenging.
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