A – Power snatch cluster 1.1.1 x 4, rest 15 sec/2 min (all at 180-190 this week)
185 for 3, 190
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4 rounds for time
15 deadlifts @ 185lbs
15 toes to bar
30 cal bike
14:55
I wanted to attack the bike today, howerver I might have attacked it a little too hard in the first round, I don’t feel I went lactic but I feel I got pretty damn close.
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B1 – 1-arm alternating KB sots press x 6/side (can elevate heels as needed to provide balance), rest 90 sec
B2 – Band resisted KB rows x 12 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 5
C1 – DB side bends x 6-8/side
C2 – Banded Y’s from hollow x 6-8
C3 – Banded pulldowns from hollow x 6-8 (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en), rest as needed x 5 sets
D – Sandbag half moons from tall kneeling x 8/direction, rest 90 sec x 5 sets
All accessory done. Felt way more effective on hollow position work today. But work before that I wasn’t feeling of sound mind and recovered quite yet.