Great sleep 8p-6a (so actually 8-5 with DST)
2 hour hike in afternoon. great sunshine!
3/10
In bed around 6:30p. Probably reading until almost 8 would be my guesstimate. Up at 4a. Good energy.
Coach 5-6:30 ID
7AM
Some OHS in warm-up. up to 120 x 3.
Some OHS in warm-up. up to 120 x 3.
A. Back squat @20X1; 4-6x5; rest 3 min
6x155, 160, 165, 175 4x185 barefeet no belt. Back squats feel so much harder than FS!
B. 3 position snatch - high hang, paused below knee, from floor; 5 sets; rest 2 min
B. 3 position snatch - high hang, paused below knee, from floor; 5 sets; rest 2 min
Scored 2 open workouts so probably 30-45 minute break.
(65, 75, 85) 95, 100 (hit myself in the nose here from the high hang...missed that rep then hit all others after I reset. Hurt, but I guess I was keeping it close!), 105, 110, 115 (Video). Hi hang PR! C. Pendlay row @21X0; 4-7x3; rest 2 min
7x85, 95 4x105-couldn't hit chest after 4 (video of 105)
PM-11:30a-1:30a
A. Hang power clean 115# + 10# per 90 sec w/25 double unders per lift gauntlet
Made it to 165lbs, 175 caught in bottom of squat-bailed before I peed myself.
+
EMOM for 14 min
odd - 3-5 pHSPU 6-8" 5 for all at 8". LOVE these. Feel great. Just a bit bothersome in left shoudler on eccentric, but nothing coming out of the bottom.
even - 5 TnG deadlifts 195# done
+
EMOM for 14 min
odd - 6-8 ring dips 8, 8, 8, 8 6, 7, 7 all strict. Don't feel comfy kipping. Shoulder feeling ok but aware of it & depth felt a bit better this time. left side of neck gets funky every time I finish a set.
even - 3 TnG deadlifts 205# yep. feeling slower by this point.
+
10 min amrap:
12 hr pushups
15 wall balls 14# to 10ft
+
EMOM for 14 min
odd - 3-5 pHSPU 6-8" 5 for all at 8". LOVE these. Feel great. Just a bit bothersome in left shoudler on eccentric, but nothing coming out of the bottom.
even - 5 TnG deadlifts 195# done
+
EMOM for 14 min
odd - 6-8 ring dips 8, 8, 8, 8 6, 7, 7 all strict. Don't feel comfy kipping. Shoulder feeling ok but aware of it & depth felt a bit better this time. left side of neck gets funky every time I finish a set.
even - 3 TnG deadlifts 205# yep. feeling slower by this point.
+
10 min amrap:
12 hr pushups
15 wall balls 14# to 10ft
6 Rounds + 10 HRPU.
1. 1:15
2. 2:45 (1:30)
3. 4:25 (1:40)
4. 6:10 (1:45)
5. 7:45 (1:35)
6. 9:25 (1:40)
+ 10 HRPU in last 30s
All WBs UB until last set on round 6 went 12 & 3. Lungs & legs were strong but shoulders were fried. i was jumping hard to get it high enough as I had no push left. Missed the target on number 13 that set & then it knocked me in the face. HRPUs slow & steady from the start then turned into slower & steady. Never had to outright stop, but took a bit to initiate push off the floor & I could tell they weren't pretty at the end. I remember when the legs were the limiter on WBs. Yeah for stronger front squats!
Headed to the trails for PM hiking!
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