Much needed rest day yesterday. I started getting a knot in my right mid back, I think from doing a bunch of bush trimming on Monday. It’s tight today too. Went to the 4:30 class.
Warm-up
- 3×10 Reverse Hyper (140#)
- Bottom Squat Hold
- Dead Hang
- 5 Sets
- 3 Hang Muscle Snatch
- 4 Hang Power Snatch
- 5 Squat Snatch
- 3 Hang Power Snatch (95#)
I used 45# for 3 sets and 75# for 2 sets of the complex.
Weightlifting – 16:00 EMOM
- 2 Hang Power Snatch (115#)
Still taking it easy with the back. Felt really good though! Not pushing it with a big trip coming up on Monday.
Conditioning
10 Unbroken Rounds
- 1 Power Snatch (95#)
- 1 Hang Squat Snatch (95#)
- 1 Squat Snatch (95#)
- 2 OHS (95#)
Scaled way back from the 135# so I could concentrate on positions and now fuck something up. I’d do a round, move my poker chip for counting and then right into the next set. I messed up the sequence a couple of times so did another snatch or overhead squat to make up for it each time. Finished in 4:49.
Midline
8 Rounds (Tabata)
- 20s Plank
- 10s Rest
- 20s Superman
- 10s Rest
