8/30 (compete overlap, CF focus)
A. Power Snatch + Hang Squat Snatch + Squat Snatch: 5 complexes @ 95-115lbs; rest 60-90 sec b/t sets – breathing/cycling focus
115 – felt really good today, been focusing on foam rolling/opening up my lats more and it is helping my bottom position and building that confidence back in that position.
B. Hang Power Clean: 1 Rep every 20 sec @ 75-80% 1RM x 20 reps
185 – when warming up this felt pretty heavy so stayed there, but as soon as the groove got greased better was solid and strong
C. Back Squat: 10,8,6,4; 60,70,75,80% 1RM
215-255-275-295 – 295 was maybe about 1 more RIR, with the other loads feeling really good
+
5min Clock:
22 Cal Row
25 Deadlifts @ 225lbs
20 CTB Pull-ups
AMRAP Rope Climbs in remaining time (5 rep cap)
rest 5min with easy bike spin
5min Clock:
22 Cal Row
20 Deadlifts @ 275lbs
15 BMU
AMRAP Rope Climbs in remianing time (5 rep cap)
3 & 1 – was actually really surprised by how well i felt in the first one, the 2nd one, i knew that deadlift was going to be tough for me. I actually resorted to singles and stayed on top of the bar for the majority of the reps (i did have a few small sets in there), 2 sets on the bmi with enough time to get 1 rope climb but not enough time or recovery to get a 2nd