5/4 - 5/5

4-May
AM
A. Squat snatch; build to a tough single

Built to 150, I was super sore today, triceps were sore and legs were just tired. Didn’t feel super strong so was happy to hit 150. Jumped and tried 160 just for the heck of it but didn’t get it. 

https://youtu.be/tjG576KePeQ

I think I was on my toes a bit, i just didn’t feel sharp like it did Saturday. 

B. OHS; 5x5; rest 2 min @22x1

115, 115, 125, 135, 135

These got heavy on my shoulders. Keeping the tempo didn’t make my legs super tired but my shoulders got tired. 

C. Jerk grip OH walking lunges; 20 steps x3; rest 2 min

85# for all sets, these burned. 

D. Rear foot elevated split squat jumps; 3-4x4; rest 1 min bw legs

These were good, I didn’t use weight, wasn’t sure if i was supposed to but I felt the burn either way ha. 

E. Barbell hip thrusts; 12-15x3; rest 2 min

Did all sets of these with 65#. I think i’m on my way to having buns of steel! 

PM
A. Legless rope climbs - 5 for time

https://youtu.be/4F8WSZNJD_4

FUN! I did 6 in 3:17ish I think somewhere around 3:30 or less. 

They felt great and can’t wait to do more :) 

+
21-15-9
CTB pull up
burpees
TTB
row cals

13:47, this was tough, well the 21’s were tough ha. 

CTB - 12/7/2 - 6/5/4 5/4

TTB - 12/9 - 8/7 - 5/4

Cals - for the 21 and 15 i was in the 900 cal/hr range then the 9s i was in the 1000’s.

Shoulder was ok, if i kipped to big i felt the pinch so I kept the kips tighter and didn’t push the sets too much. 

5-May
A. Hang power clean; build to a tough sinlge

185#, I probably have 190 in me but legs went a little wide on 185 so I called it. 180 was solid. 

180 - https://youtu.be/lEQHLvkH3-M

185 - https://youtu.be/-u88eXoFSSg

+
For time:
100 DB power snatch 60# (alt'ing)
100 double unders
100 cals airdyne

22:30

100DB snatch took 12:30, these got tiring! legs and back were smoked. 60# is a lot different than 50# ha. I had the first 25 done in 2:30 but then fell off, couldn’t hold that pace. 

100 DU I did in 3 sets. Took around 1:3ish, i did 15 tripped, 60 more to get to 75 then tripped and then did 25 more. Felt way more comfortable and relaxed with these. 

100 cals, started off pretty slow, had 25 done in 2 min then my monitor crapped out on me so i went for another 5:30 minutes I figured I should at least get 100 in 7:30, I went harder with 1:30 to go and then went as hard as I could the last 30. Didn’t have much left, legs were burning from the snatches. 

Man my triceps and traps are sore!