Power Snatch x 2
160x 2, 165×2, 170 x1 and a miss, 170 x1 and a miss, 170 x1 and a miss, 170×2!
800m Row for time: 2:52.2
1:43.2 pace.
Came out too fast with a 1:35.5 first 200m split, oh well.
0430 Did some skill work
6 sets: 5 muscle-ups, 15rpm Airdyne, rest 2min
0830
Mobility
1030
A. Back Squat: 330×3, 345×2, 360×1
Been a while since I’ve BS so dialed it back 5%, felt good.
B. 3 sets 20 C2B pullups, rest 3 min
No problem, took 25sec to get all 20 each time.
MAIN TRAINING:
A. power clean – take up to a tough single:
I should have warmed up with squat cleans and moved to power cleans.
I always jack up my landing if I don’t.
I tell CFOT athletes to always warmup with SQ CLeans and I usually do…forever more!!
Hit 245# (ties my gym record) Only time I hit 250 and 255 was at OPT bash, starting to wonder if my judge added the kilos right! 
A lot of misses at 255#, poor landing.
B. every 20 sec, perform a single of 90% of part A – for 5 min:
Tore this up at 225#.
I kept going and hit an extra 5 sets to hit 20 total, needed to clear my head of all those 255# misses.
Very healing.
C. ring HSPU practice
Hit 2 Ring HSPU EMOM x 10 min
Finished with 4 sets of 4 reps, 2 min rest
0430
5 sets, 2 min rest between
15 T2B, 20 sec Airdyne, 10 CB parry Left, 10 CB parry Right
0830
30 Minutes of Mobility
1030
Liftin’ light, breathing hard training
A. 3 rds for time @ 95%:
10 hang squat clean – 115#
10 KBS – 1.5 pd
10 burpees
4:51
Was uncomfortable and breathing hard but definitely not 100%.
Did not feel super fast today but was happy with effort.
REST 20 Minutes
B. 3 rds for time @ 95%:
15 wall balls
20 CTB chin ups
25 double unders
5:27
Made a mistake and did not warmup pullups cause grip was a bit tired from previous WOD. I thought my kip should have been more explosive and would have been with aggressive warmup. Came out too hard on pullups and ran out of Strength on last round. Happy I tried to go for it though.
AM session
4 rounds at 80% pace: OH lunge x10, GHD x 15, OH lunge x 10, ring pushup x 15, reverse hyper x 15
mid AM
5 sets:
3 tough push press
Airdyne 30 sec @ 95%
rest 3 min
195/21rpm, 200/21, 205/21, 195/21, 200/21
REST 15 min
5 sets:
5 tough press
row 30 sec @ 95%
rest 3 min
Stayed at 125# for all 5 sets went 151, 152, 154, 159, 160meter on the row
12 minute AMRAP
10 Wallball, 5 T2B
16 + 3
Tough little WOD. I am strong at T2B but not WB so it turned into a WB Festival!!
I was never gassed, kept moving, not exhausted post WOD but still not a very impressive score.
Got 9 rounds first 6 min and fell to 7 rounds the last 6min so obviously was resting too much!!
163 WB and 60 T2B in 12 min
0430:
running a bit late and feeling slow, only did 12min circuit.
0830:
Lot of mobility
1030:
Main Training
A. Snatch Balance for speed: 70% 3×3 (135#)
B. 5 Hang Sq snatch every 60 sec x 5sets, light, for speed (100#)
C. 20 Chest to bar pullups x 3 sets, 3 min rest
Easy day, moved quick.
A bit tired today, gotta get to bed earlier!
Mondays work was tough plus haven’t done much leg work because of hammie….yesterdays row wasn’t brutal but it put the final damage on some sore legs. Did a lot of active mobility today.
Haven’t hopped on the scale in forever, was surprised to see I’m 175#, heaviest in 7 years. Purposely have been eating more to recover, feel strong, a bit slow on bdwt movements. Will start to trim down.
0430: usual movements
0830; mobility
1030 main training
A. Speed work
3 Hang Squat Snatch every 60sec x 10 sets
stayed light (115#), moved FAST!!
B. 5 sets, increase weight each set
5 squat clean thrusters
10 burpees
25 double unders
Used 135, 145, 155, 165, 175
Thrusters felt good. Could have attempted some TnG with lighter weight but was in no hurry today, first time pulling from the floor instead of hang in a while.
Somedays ya simply gotta do stuff ya hate…ROWING!!!!
1k row 3:37.5, 1:48.7 pace
rest 15m
1k row 3:34.4, 1:47.2 pace
Goal was 97%, I guessed my 1k row was a 1:45 pace, so shot for under 1:50 pace.
Came out harder and finished harder on the second row thus the faster time.
I think I was more like 95%, wasn’t crushed after, could have done another at the same pace…so maybe I was more like 93%.
I’m excited about tomorrow as I’m work some squat clean thrusters.
Thrusters are uncomfortable for me but have been working my mobility so am excited to see how they feel.
I should have watched this before the row, would have gotten me past 97%!!!
It felt GREAT to move some moderately heavy weight FAST!!!
0430
Circuit training x 16min at 80%
0830
Mobility x 20min
1030
Main Training
A. clean and jerk – build to a tough double fast; rest 1 min b/t sets
—worked from HANG; 195, 205, 215, 225, 235—-
B. 3 TnG Clean and Jerk tough on the 45 sec timer x 8 sets
—-worked from HANG; 165, 175, 185, 185, 185, 195, 195, 195—-
C. BB Walking Lunges – 10 steps; rest 2 min x 3
Stayed light.
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