26-Jan
A. Deadlift; 5x5; rest 2 min
210, 220, 230, 240, 250 - getting stronger!
B. Hang power clean (below knee); 3 reps on the min for 20 min
(moderate load, speed/position focus)
used 85# for first 10min and 95 for last 10 was really trying to focus on position and speed. I could def tell when I hit the timing right.
C. Single leg RDL; 6-8x4/side; rest 1 min bw sides
held a 35# kb in each hand, 6 reps each leg. Holy smokes these were tough! I'm gonna have a sore butt for sure
D. Arch body holds; 30 seconsd unbroken; rest 1 min
I went ahead and did 4 sets, I realized when I started you didn't have how many sets to do
+
4 min amrap:
8 KB snatch 1.5 pood (4/arm)
16 double unders
4 rounds + 8 kb snatch + 3 du, had :10 to do DU but tried to go fast and tripped.
Didn't drop the KB while switching hands, kept those ub, only tripped on rd 2 of du.
rest 4 min
4 min amrap:
8 power snatch 65#
8 box jumps (set height to comfort)
3 rounds + 8 snatch +1 bj
I used a 20" box and bounded them except the last 2 in round 3, my legs were smoked. This one hurt way worse than the first 4 minutes.
I did all snatches unbroken, got a little heavy feeling towards the end when I got tired.
I did this session with Bri so that was fun to have a training partner. She beat me by a few double unders on the first 4min amrap and she beat me by 7 bj on the 2nd one.
Fun solid training session! I can't believe the open is 1 month away :/ :/
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