Day 328 1/12/20

Day score 9: Calf somewhat tight.

1/11

4 RFT:

20 OHS @ 75#

20 box jump overs @ 24″

20 hang power cleans @ 75#

-rest 5 min-

12:47 – Legs were burning and I’m pretty bad at box jumps as it is. Knee also got angry at some point so I had to adjust my stance on the OHS a few times. HPC were an after thought.

Build to a 190-195# snatch – then EMOM of it until quality diminishes

9 @ 195. Felt good until last 2. Missed the 10th out in front.

+

E2MOM x 6 sets:

100ft 2-DB lunge @ 50# ea

Even sets: Front rack

Odd sets: 1 on shoulder + 1 OH (regional style- switch arms @ 25)

Hard but I felt better this week if that makes sense. Definitely was breathing heavy last two sets.

+

Accumulate, for quality:

60 CTB

60 feet-elevated ring rows

Managed to finish the C2B in big sets of 15s and 10s.

+

Knee-over-toe strength / stability / health:

A1. Tibalis Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/gNS_QjGAs_k

A2. FHL Calf Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/BWedccP0o_U

A3. Knee Over Toe Calf Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/m1aMq9W-jDo

A4. Patrick Step-up; 15-25 x 2-3 sets; rest 30 seconds – https://youtu.be/lTktLtISKek

B. ATG Split Squat; 5 reps/leg x 3-4 sets; rest 30 seconds bw sides – https://youtu.be/WHHI9l8Zp40

C. Knee over Toe Squat; 5 reps x 5 sets; rest 30 seconds bw sets – https://youtu.be/cDobK6aHQOs