A – Belly to wall HS hold in hollow position x 20-30 sec, rest as needed x 5 (same position progression as tuesday)positions felt way better today.
B – Reverse table plank hold x 20-30 sec, rest as needed x 3 (adjust hand height as needed as well to adjust intensity)
30 seconds but didn’t add any intensity today.
+
18 min amrap
40 bar over burpees
4 squat cleans (225)
30 burpees
8 cleans (205)
20 burpees
12 cleans (185)
10 burpees
16 cleans (135)
… immediately following completion of this workout you have 10 minutes
to hit 5 successful 2rm hang snatches. Add 10# per set if you are
successful. Get a feel for the lift under fatigue but don’t push too
hard to hit the lifts. Just technical practice under fatigue. Only
increase weight if you hit the previous lift)
No excuses I sucked hardcore today, 4 cleans at 135, when planning and strategizing this I thought finishing the 135 shouldn’t be a problem, kept my burpee s on the pace that I planned so I was happy with that, 225 went as planned, 205 was where I started to feel the work catching up but the 185 took it out of me. The limiter I felt was predominantly on my left side with my spinal erectors and left hip, which is the leg I step up with first on the burpee, so when I went to clean the left side felt like it was going to lock up. Low back was still a little sore from Wednesday, that didn’t play a huge factor but it led to the that left side feeling overworked. Tried switching which leg I stepped up with first in the middle of the 20 burpee but it felt so awkward and almost like it took more energy to that way.
On the snatch, I did 135-145-155-165-175
So training today sucked but I won’t beat myself up much over it, cross county travel, long plane flights, shitty food doesn’t equal the best training environment but it is what it is.
+
Cyclic cooldown and breathing work
Done