8/25/21

8/25

AM

5k C2bike @ slightly faster than target 10k pace

9:51.7

-rest = work

3k C2bike @ slightly faster than target 10k pace

5:42.5

PM

1.1 pause power snatch x 4, rest 15 sec btw reps / rest 2 min btw sets

*pause for 2 sec below knee. All at 90% of heaviest cluster from last week

160->165 – tough

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1.1 pause power clean x 4, rest 15 sec btw reps / rest 2 min btw sets

*pause for 2 sec below knee. All at 90% of heaviest cluster from last week

220 – also tough but could’ve gone a bit heavier.

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A1. 5 tuck to HS on wall x 4, rest 30 sec

*try to pause for a split second in the tuck

*https://youtu.be/cjzhpWFLBe0

A2. 10 alt HS plate step ups – wall facing x 4, rest 30 sec

*do this to a yellow plate today

*https://youtu.be/2YRciwP6WBg

A3. 6 elevated shoulder taps ea side – face away x 4, rest 30 sec

*yellow plate – try to pause for a split second when tapping shoulder. You’ll have to press into the plate REALLY hard to do this

*https://youtu.be/3MPR9NY3BL0

A4. 50ft HSW AFAP x 4, rest 3 min

This was fun but got hard towards the end. Almost ate it on the plate shoulder taps on the last round!

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Crossover symmetry recovery protocol