A – Snatch – 1 rep every 20-30 sec x 5, rest 3 min x 3 sets (start at 155 and try to build to 185 by last set to get a feel for what timing will feel like)
155-170-185
@ 185 – went every 20sec – pace might be too fast for gameday pace. Was fine for the first 3, but the last 2 got a little sloppy, with the minor things
B – OHS – find a 10RM from the floor
205
This was way harder on the legs than I anticipated. Was more stable overhead than I expected, didn’t get shaky unti rep 9/10 – but I was more afraid around that rep that my legs wouldn’t be able to stand it up. Took me a few seconds to get stable in the right position to start the first rep
+
4 sets, new set every 6 min
Run 400m with weight vest, into
3 rounds of 4+4 pistol/BJO
3:41 (run-2:13)
3:24 (2:01)
3:38 (2:02)
3:26 (2:11 – had some vest issues with the velcro)
The pistols were the hardest part of the couplet hands down. I struggled with ankle flexion/position on the right leg, and the legs were super tired, I could feel some carry over from the overhead squat/run
+
C – Band assisted chest to bar pullups x 10, rest 90 sec x 3 sets, controlled negative
Thought this would be easy peasy, smh – this was hard as shit
D – Shoulder taps from belly to wall HS hold x 10-14, rest 90 sec x 3 sets, controlled weight shifts
Didn’t have time to get all 3 sets in