A. C+J up to a tough double *Quick reset after first rep
B.1 Front Squat 3,2,1,3 rest 1 min
B.2 Weighted Pullup 4 x 2 reps rest 1 min
C. DB Neutral Grip Bench Press 4 x 6-8 reps @ 31×1 tempo rest 90 secs
a This i liked, weight was good, tough double for c&j was 170lbs, no misses building
b1 front squat. 185, 205, 225, 185 (225 was PR)
b2 used 22lb weight vest. stricts
c. 135, 155, 165, 165
felt great after wards. metcon’d at home. blackjack. (21Pushups->squats 1-20 -> 20-1 )
A. Snatch 8-10 singles @ 75-80% of 1 rm *Work on catch and full squat
B. Snatch Balance 8 mins of building singles
DL @ 205
warmed up for a long while, that collar bone crunch is back, got rid of most of it with lacross ball, band, and 5lb plate. Have appt with Shane tomorrow.
A. did a bunch of extra snatches with lighter weight. 75#, 85#, 95#. then 125# for the singles. everything was sore and tight even after a long warmup. but 125 was moving fine. didn’t get deep in the hole at 125. I probably should have dropped to 115# for a deep squat catch.
B. snatch balance. dropped to 95, worked back up to 115. Shoulders were burnt out. failed 2 times coming up from the squat, finally got the 3rd attempt.
15/12/9 DL were good at 205, bar dips were non-existant in quantity. eventfully did negatives.