A – 1 squat clean thruster every 30 sec x 12 (build in load every 4)205-215-225
+
AMRAP 15 min
6 clean and jerk 185lbs
9 TTB
12 box jumps 24in
… immediately following completion of the workout 5 min to establish a
1rm snatch (not maximal effort here, again just build comfort with the
short time frame and load selection)
6+6
185
The limiter on the amrap was cardiorespiratory from the box jumps. I stepped down from the beginning and thought this would control them, used more of a bounding towards the end because I knew I had to go. I did not expect they would eat my lunch so bad though. First 2 rounds my pace was where I wanted it to be, about a round every 1:50, but in round 3 the heart rate response on the box jumps. Really bummed and trying not to be down on myself as this week has been subpar performance for my myself. Trying not to be too worried, because I know we have put in the work, timing of my trip last week wasn’t ideal but had no control over that, I’m sure there’s more psychological carry over than physical but at camp I felt great and cardiorespiratory was not an issue at all and today it was and I definitely wasn’t comfortable breathing heavy. I tried to treat everything today as it was a competitive day. Warm up did, 2-3 c&j at workout pace, added weight and even went heavier, 2-3 TTB + 30 seconds AB @450+ watts. TTB was truly a break and felt good and efficient. C&J wasn’t bad, didn’t feel as light as it has been or should’ve, was trying to go a rep every 7-8, but wasn’t able to sustain that every round. The one positive I have for myself is all the times I wanted to put my hands on my knees I never did. I chalked up after TTB so I wouldn’t be as anxious to rest too long and do so after box jumps.
On Snatch, rested first minute, got first rep out of the way. Pulled under 205 easily, lost right arm lockout standing up.
I have faith and trust everything will be fine, we have put in the work, just frustrated. Hindsight, I might just be being a little bitch and just need to suck it up. And also formulate and plan a better warm up ahead of time as well.
+
B1 – Single leg opposite arm KB RDL x 6/side, rest 1 min
70 x 3
B2 – Side to side leg lifts from parallettes x 3/direction, rest 1 min x 3
done
C – Side plank rotations x 4/side, rest 30 sec bt sides, 2 min after both x 3 sets
done with a huge focus and attention to breathing
D – Thoracic bridge flow
about 6-7 minutes of total work here