Yesterday I walked 18 holes of golf for the first time this year. The app I use to track my game said it was about 6.25 miles. My back likes to act up sometimes on the course, probably from all of the twisting and how hard I swing. I did a ROMWOD before heading to bed.
This morning I was planning to do some light snatches every 30 seconds to get in reps. Then they announced a couple of Regional workouts and the snatch ladder looked fun, but at the women’s weights!
Warm-up
- Crossover Symmetry Activation
- 2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hypers (210#)
- Snatch
- 3×45#
- 3×95#
- 3×115#
Weightlifting Conditioning
2016 Regional Event #1 (women’s weights)
Squat Snatch
- 10×135# by 2:00
- 8×145# by 4:00
- 6×155# by 6:00
- 4×165# by 8:00
- 2×175# by 11:00
With the one miss at 165# it took me 9:11. I was taking my sweet ole time changing the weights because I needed the breather. I had about 30 seconds to spare after the first 3 weights, but the miss set me back on the 4th. I was happy to finish and make all of the time splits. Can’t wait to see a bunch of fit women destroy this!
Here is Rich doing the workout in 6:09. Looks so easy.
Needless to say, I skipped the class warm-up and tried to catch my breath.
Strength
E2M – 6 Sets
- 9 RDL (185#)
- 8 GHD Sit-ups (20#)
Was feeling tired from the snatches, so I only did 8 reps on the GHD. Warmed up with 9×45# and 6×135# I think. I’m getting low on the RDLs right away now with my hamstring flexibility improvements. Maybe need to start standing on plate.
Gymnastics
8:00 EMOM
- 7 Ring Rows (feet elevated)
Conditioining
- 2 Mile Run
Knew it wasn’t going to be anywhere near my PR time, but I felt much better than I have during the slow 3 mile runs I’ve been doing. I wouldn’t call it anything near a 100% effort either. Took me 17:07 with mile splits of 8:43 & 8:24. My average heart rate was 156 compared to sub-130 on my slow runs. Just gotta keep running and it’ll improve.
I’ll do some ROMWOD tonight.
