6/15-6-17

15-Jun
AM
A. Squat snatch; 10 singles @80% 1rm; rest 1 min

Skipped these because my knee was still tender. 

B. Bottoms up KB single arm waiters carry; 30 seconds x7/side; rest 30
sec bw sides

Did these with the 18# KB for the first 3 sets then went to the 26#. Man this made my sides and arms sore!

+
airdyne 15 min easy

Done, felt good. 

+
30 min mobility work

Focused a lot on my hips.

PM
A. Legless rope climbs; 10 for time

8:34! Super happy about this considering last year I couldn't do 10 in 10 minutes.

B. 100 strict press for time 65#

14:34

I wasn't sure how to approach this I didn't want to go to hard at first and burn up so I did sets of 5 pacing it until I got to 60 then I was still feeling fine and tried to go a good bit faster. Kept up with 5s until the last 15 or so and I did a few sets of 4 and then 3. 

+
Row 10 min easy
airdyne 10 min easy

This felt good as well. 

+
15 min mobility work



16-Jun
Run 15 min easy
+
45 min mobility work

Ran with Mike and we did some partner mobility afterwards. Felt good and was fun!

17-Jun
OFF and go from here