AM
tttTD
17:57 – natural running path at home, measured via google maps is 750m, so a little short of the full 800…..last round on pistols no repped myself 4 times due to trying to speed up pace to finish the round
PM (lifting tech and pulling str)
A – Power snatch x 5 TNG + Hang Power Snatch x 5 TNG + OHS x 5 reps for speed – new complex every 2:30 x 4 (moderate loading, keep good breathing cadence throughout)
95-105-110-115
B – Power clean x 5 TNG + Front squat x 5 for speed + Push press x 5 TNG at shoulders, new complex every 3 min x 4 (same as above)
135-145-150-155
C – Hang squat snatch – 1 tough rep every 45 sec x 6
155
D – BTN split jerk from rack – 1 moderate rep every 45 sec x 6
185
Called it there to finish the day for birthday celebration friends and fellowship. Had about a 90 minute turnaround after throwdown. Elbows were a little achy, but in tng power clean it was more of a feeling of a big stretch than pain. My right delt also is a little tender still, but to the touch the tissue feels super ropey and knotted up, i have to hunt for the discomfort at times and it gets so close to feeling like it is going to release. All “moderate” loadings look light to the numbers but man they did not feel light at all…..the split jerk did feel the closest to moderate.
E – Clean grip floating RDL from 3-4 in riser x 4 reps, rest 2 min x 4 sets (straps ok)
F – GHD hip extensions – accumulate 75 for the day with a focus on hamstrings and butt squeeze at top