Squat snatch speed ladder (set up 3 bars and progress over them)
135/155/175
(rest 3 min and change weights)
155/175/195
(rest 3 min and change weights)
175/195/205
(rest 3 min and change weights)
195/205/215
(terminate any set if you miss at the same bar 3 times)
:28
1:09 – missed 195 once – I feel the 20lb jump caught my body off guard
1:28 – missed 205 once – same as above
2:32 – missed 205 once and then smoked 215
+
For time
10-8-6-4-2 thrusters @ 135lbs
2-4-6-8-10 bar facing burpees
50 DU’s/round
9:01
Definitely should’ve warmed up better for this but was running out of time – thruster was smooth and steady not fast, burpee – couldn’t turn over much faster than I was, or I didn’t want to. Had calculated rest in transitions from the 10-8-6, after the 6 I tried to tighten up my transitions especially to the jump rope. Hip felt good and shoulder felt decent, overall smooth but no second gear this morning
+
Shoulder extension protocol
done
8/26 – OFF, easy kayak/hike/dog walk
2 30 min dog walks unplugged and a few mindfulness sessions