7/5/21

7/5

AM

For 28-32 min:

1 min run – easy

1 min run @ faster than 5k pace

1 min run @ 5k pace

1 min walk

PM

5 attempts to establish a max distance HSW (count anything over 10ft)

80 ft with a Turn around at 50. Thought about buying a HSW ramp today until I saw how expensive they are.

+

Squat prep:

3 sets:

5 pressing snatch balances

5 hang muscle squat snatch

10 prone barbell lat sweeps on GHD

+

A. EMOM 15 min: 1 squat snatch @ 190-205#

*focus on finishing your pull- only build if reps feel solid

Built up to 215 while warming up then back to 195 for the first 3, 200 for 6, 205 for the rest. Was hard today, missed a few. Focusing on trying to catch them higher than bottoming out.

C. Build to a heavy single push press

230# , barely missed 235 twice

D. AMRAP-1 2-DB strict press @ 60# ea x 2, rest 3 min

10, 9.75 lol

+

3 sets:

10 SHSPU

15 KHSPU

15 2-DB STOH

-rest 3 min btw sets-

Scores below – went 10, 5-5, 6-1-3 on the strict. Big mistake coming out with 10 but I wanted to push the limit a bit. Hardest part was S2OH.

+

3 x 12 seatetd banded face pulls w/ 1 sec hold ea