Murph – 54:38
Coaching digital Dryland through zoom last night moved max out Friday to Saturday
Dynamic warmup: feeing sore but ready to move weight
3 x 1 snatch @ 94%, 97%, 100% – I don’t have 2.5lb plate yet so I went 145, 155, 165
Tried for 175lb and it only took 3 REALLY close misses to finally squeak out a good rep and a new snatch PR!
3 x 1 clean and jerk @ 93%, 98%, 100.5%. Just whole bunch of fucking NOPE! Previous best is 245lb and that ain’t happening today.
My clean is paying the ultimate price for that snatch pr. I can’t clean anymore, no more heavy shit, 225lb is all I’m getting today.
2 x 5 back squat @ 275lb – ouch
3 x 3 clean high pulls @ 225lb – oww
Cool down and stretch
2 x 10+10 wide-grip pull-up + barbell curl
And I’m cashed, dead, wrecked, tires, pooped. New cycle next week and coaching Dryland digitally 3x per week.
MURPH 53:08 no vest.
10 Rounds no rest – 33 min
Pullup x 5
Pushup x 10
Leg Raises x 15
Sandbag Squat @ 100 x 15
Sandbag Walking Lunge @ 100 x 20
Burpee Broad Jump x 10
Pullup x 7
Spiderman Pushup x 20
Sandbag Devil Press @ 65 x 10
Much better session than yesterday.
130 push ups through out the day
2x500m warm ups w/stretchies
15 EMOM snatches @ 24 kg (5 ea arm)
10x1000m row avg 1:51.6
Decline push ups
Suit case crunch
CoC 1.5 (not fully closing but giving .85 effort)
5 shot basketball on the key must make all to move on
40 yard dash