1.6.20

Mon 1.6.20 Strength:

A. Find a squat snatch 1RM (no more than 2 allowed misses)

 

Up to 115, then missed 120 twice (once forward, second time overpulled it. Definitely needed to take more time/reps warming up as I hadn’t been training much in the past two weeks and only had Oly lifting 1x a week during my last training cycle.

 

B. Find a clean and jerk 1RM (no more than 2 allowed misses)

 

Got to 165 and called it there. Pull was easy, but a little forward as I caught on my toes but was still able to squat it fine. Jerk was fine, timing just a bit off.

 

C. Clean pull 3×3 @ best clean and jerk make for the day, rest 2 min

 

Pull easy at that weight

 

D1. Band assisted freestanding hs hold; 30-60 seconds x2; rest 1 min

 

These were challenging for me – got a spot to talk myself into the first attempt, and held for about :15, and then had a couple of successful but short holds without a spot and a couple of un-successful holds.

 

D2. Rope pull ups; accumulate 12 reps @21×2 tempo x2; rest 3 min (switch top hand per set)

 

Completed, in 3s. Tough to maintain tempo later on.

 

E1. GHD hollow hold; 45 sec x2; rest 75 sec

 

Completed, but barely.

 

E2. L-sit; accumulate 50 sec in sets of 5-10 sec unbroken x2; rest as needed to recovery

 

Completed in :05 increments. Abs were sore from Es a day or two after.

 

Mon 1.6.20 ENGINE [done later on]

 

10 Max effort pulls on Row erg for maxmimal wattage rest to recovery x4 sets

 

392, 373, 465, 473 +

 

Row 2k for time

 

Tested this two weeks ago so wasn’t going to do it again 🙂 That time was 7:32.6, splits 1:55.5/1:54.9/1:54.1/1:48.2 +

 

10min Sled Drag @ walking, continuous pace

 

Completed indoors due to weather. Used little sled plus 45lbs