8/4/21

8/4

AM

3k C2bike @ slightly faster than target 10k pace

-rest = work

x 2

PM

Build to a heavy power snatch

195 – this is awesome! Definitely a “power or nah” situation but I’d say it was a power!

+

Build to a heavy power clean

235 – disappointing but happy with the snatch still

+

Every 90 sec x 6-8 sets: 1 split jerk @ 84-94% (off rack or blocks)

260 – way better this week

+

Every 90 sec x 5 sets:

1 paused snatch grip DL @ moderate weight

*2 sec pause in each spot: 2″ above ground – at knee – mid thigh- then hit the same pauses on the eccentric. Reset between reps

**Weight increase from last week

305 – not fun

+

7 RFT:

5 wall walks

5 thrusters @ 135#

11:49 – way harder than I thought. First two rounds were about a minute each and then slowed down prettt rapidly. I’m confident in both these movements so I thought I’d push it hard and see what happens.

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Crossover symmetry recovery protocol