Today was a tough day to get a double in but I made it work. And was pretty good to have to get the work in when I was feeling a little off from the time change and tired. A little earlier than I wanted to, and having to get revved up. Great prep for hitting sessions when not feeling 100% physically and having to force the mind to get right. Also I cut my finger yesterday in the garden, no stitches needed but it’s a nice little cut.
AM
For times
1 snatch each @ 145-165-185-205lbs
rest walk 3 min x 3 sets
First set I missed 205 twice and just decided to call that set. 2nd one I also missed 205 twice and hit it a little after 3 minutes. On the 3rd set (2:10) , i decided to slow down a little for the first 3 lifts. In set 1 and 2 I was speeding through the 185 bar by 45-48 seconds and rushing the 205. Last set I just decided to wait a good 30-40sec bt lifts and then I smoked 205.
+
EMOM x 10
Odd min – 5 front squats @ 65-70%
Even min – 3 power cleans + 3 shoulder to overhead @ 205lbs
225 on front squat and actually felt fast there. And holy shit this got dense. Front rack didn’t feel great on elbow but got better as I went. First rep of sto didn’t get enough leg drive but know we have a piece coming up in a few days so can get some practice there.
+
BB hip thrusts x 8-10, with 2 sec pause at top of each, rest 2 min x 4
205 was convenient and went from the ground because didn’t see with shoulder support
PM
2 rounds for time
15 C2B
15 bar facing burpees
15 thrusters @ 75lbs
(rest 2 min)
2 rounds for time
14 OHS @ 75lbs
15 toes to bar
16 lateral box jump overs
4:01 & 3:26 – I rested 1:59 before starting the second part so i want some credit for that. I would say my biggest (in my perception of the moment) limiter in the 2nd round for the thruster was my rack position (wrist/thoracic mobility felt effected a little here, not sure if this is one of what could be many causes for elbow issues – or if this is just me searching for a hindsight or confirmation bias)……pace on first set of burpee were good. I think I glanced at the clock and time was 1:16ish….not as quick a transition to thruster as we need to have. But my whole plan was a fast transition back to c2b and break that up but I felt good and stayed in it. 2nd set of burpee took 2 quick stop and breath breaks but tried to move a little faster when I was moving. I did something that I have never down before and one of my fingers got caught in my shoelace. Not sure how. Last set of thruster had I pushed for all 15 at fast pace could’ve been sub 4, did 7 fast and then 4 with the breath at the top, and then finished 4 fast. 2nd piece instead of focusing on fast ohs made sure hips were open. Box jump overs was the only one I could improve my speed on. 2nd set was quicker with bounding over the last 10 reps.