I planned to go to the track this morning for a little work, but my knees didn’t feel good when I woke up and for a few hours after. They were fine by the time I went to the gym around 4:30.
Warm-up
- Crossover Symmetry Activation
- Bottom Squat Hold
- Snatch warmup (3 Muscle Snatch + 3 OHS + 3 Snatch Press)
- 3x20kg
- 3x30kg
- Snatch
- 3x40kg
- 3x50kg
- 3x60kg
The 3 sets of snatches were to a full squat and all touch-n-go.
Weightlifting
E30S 15:00
- Squat Snatch (70kg)
💯% for the 30 reps. Felt solid.
Accessory / Conditioning
5 Sets
- 2x 50′ Rope Sled Pull (160#)
- 100′ Sled Drag backwards with handles (205#)
- 2x 50′ Rope Sled Pull (160#)
- 100′ Sled Drag backwards with handles (205#)
Went a little lighter than the other day on the rope pulls and stood up with a solid forward lean almost all the way to parallel. Liked it much better that way. Since the rope is only 50 feet long I walked out the length and did another, before walking back to drag the sled. Then I did both to get back to the starting point. Rested between each cycle like that.
