2/14
AMRAP 9 min
15 TTB
10 DL – 115lbs
5 Sn – 115lbs
..into
6 min to build to a strong clean and jerk single
5+13 & 255 – i was on a strong pace (sub 90sec per round) that started slowing down in the 4th round, it was that 4th round that i felt i needed to break the ttb up into 3 sets instead of 2. I wonder had I broke into 3 sets from jump could i have maintained that pace. I was very pleased with barbell work as transition times and cycling (felt) were solid. I don’t feel like i wasted much time there at all. Lift – i opened at 225 and jumped to 255 – i didn’t have more core or glutes engaged so the only reason i didn’t take another lift was that instability i had so it was an executive decision of that that spooked me a little bit.
+
A – (Power snatch x 1/Snatch balance x 1) * 4 unbroken complexes, rest 3 min x 3 working sets (just enough load to challenge the overhead positions under a little fatigue, and after the metcon before
115-125×2 – 125 was tough but challenged the overhead position, i possibly could have gone more but was still a little smoked
B1 – Russian swings x 20 @ 24-32kg, rest 90 sec
32kg
B2 – Strict press x 10 reps with 1 sec hold overhead, rest 90 sec x 4 sets
95 – had to drop to 75 as the shoulder felt a little angry at that load, controlled tempo more on 75 and went a tad bit wider on grip and this helped. Felt ok by last set, i’m paying attention to it, i’m not too worried as i’ve nursed this back before so just being hyper aware
C – Prone scap swimmers x 45 sec continuous movement, rest 90 sec x 4 sets