4/26
AM
Accumulate 100 russian KB swings @ 24kg, sets of 20-25, load hammies and get them warm
Sets of 25
+
Halting snatch grip deadlift x 1 (pause above knee, shoulders still over bar and hamstrings loaded, then return to floor) + Snatch pull x 1 + Squat snatch x 1, reset at ground before pull and full lift. rest 2-3 min x 6 complexes
135-150-160-175-185x-180-182 – trained in the garage today and Michelle was having meetings all morning so I did not drop the barbell at all, this might have played a minor minor role on my miss at 185, because 180 and 182 were not a problem at all, or maybe it was the jump from 175, doesn’t matter but I missed it because I wasn’t aggressive enough opening my hips
+
Front rack split squats x 6/side x 4 sets, rest 1 min bt sides
135-155-175×2
+
BB split stance good mornings x 6/side, slow tempo on negative to feel hamstring lengthen and take the tension, rest 45-60 sec bt legs
I had a harder time with left leg forward feeling the hamstring tension, right leg no problem, but left leg I felt deep in my glute a little more and was adjusting foot position, knee/shin angle, and could get some tension in there but wasn’t consistent like I was on my right leg forward
Banded terminal knee extensions x 25/side, squeeze VMO at the top of each with foot slightly turned out, rest 45-60 sec x 3 sets
done
After all of this conditioning and ramping up lately, I have missed the grind of a strength session.
PM (from DSGN)
2 Rounds:
10 Thrusters @ 95lbs
10 CTB Pull-ups
*rest 3 min
2 Rounds:
8 OHS @ 135lbs
8 CTB Pull-ups
rest 2min
For Time:
10 Front Squats @ 185lbs (from floor)
15 CTB Pull-ups
1:18 – 1:11 – :51 – I thought the front squat c2b was going to be the hardest because I was expecting the front squat to feel heavier than it did and grind through it but moved fairly smooth there. Other than just feeling sore and tired today, c2b felt really good