Day score: 5, felt pretty beat when I woke up. Calve soreness and stiffness. Left shoulder was a little sore too. Will spend extra time warming up.
AM
A. 2 OHS @ 3311 x6, rest 2 min
*heavy-across
Built to 185 and stayed there for the 6 sets. These went well, some coming forward onto the toes if I didn’t lower into the bottom with control. Failed the 3rd rep of the 5th set. Video’d set is set 6
B. 8 prone snatch grip seal rows x4, rest 2 min
*heavy-across. Focus on scap/lat activation
Did these at 135, bumped to 145 for the final two sets.
C1. 5 seated behind the neck snatch grip press x4, rest 1 min
95#, may have been able to do more but by the 4th set it was challenging so I think it was a good choice.
C2. AMRAP-1 false grip feet-elevated ring rows x4, rest 1 min
These were hard to keep the false grip. Might’ve just been slick rings but I kept sliding back to a regular grip. Got about 20 per minute consistently.
C3. 8 2-DB bench press x4, rest 1 min
Used 55#. Wish I would’ve hit a lighter set before I started because my left shoulder is feeling tight now.
C4. 50ft seated hand over hand sled pull x4, rest 3 min
*add load by feel- sled should not stop moving for entire 50ft
Started with 135 and added 15s each round
+
D. Accumulate 10 side lying shoulder windmills ea.
E. 15 min smashing lats/pecs/triceps
PM
For time:
TTB
Hang power snatch @ 75#
6:17. This was SO grippy. I knew it would be and originally planned to break the first set in half but I felt good so I didn’t. Big mistake. By the end of the workout I could barely keep my left hand closed and legit failed a few of the T2B reps because I fell off. This was an assault on my forearms.
+
Scap Series x2 (use a light band)
10 Banded facepulls
10 Rings hinge row
10 Scaption
10 straight arm lat pull down
5 planche lean (feet elevated)
10 T pulls
10 W pulls
10 Y pulls
Used a small red band. Felt good to end with this
Jackson’s Training 