Lots of dynamic warmup and prep
5 x 2 no foot, no hook snatch @ 120lb
4 x 2 power clean from blocks @ 160lb
2 x 2 3-second pause front squat @ 245lb then drop set @ 225lb
2 x 8ea half-kneeling landmine press + 10 wide-grip pull-ups
2 x 10 BB rollout + 45s each side plank
Cool down and stretch
5 rounds:
400m run
20 A skips
10 ab wheelies
5ea assisted OAP
10 alternating pistols
10ea banded press
10ea banded curls
Finally used an App to track my running route.
Chill 2.8 miler at 23:39
GTG BW and band work
Been slacking hard on eating right and resting properly, and today felt like an appropriate punishment for that.
6 x 1 tempo snatch @ 155lb
4 x 1+2 clean + jerk @ 205lb
1 x 6RM back squat @ 255lb
1 x 6 back squat @ 225lb
4 x 1+3 clean high pull + low hang clean high pull @ 215lb
2 x 10ea RFESS + 15yd death march
Cool down and stretch
Was really feeling the effects of a massively stressful work week and lack of exercise. the whole thing was a struggle from start to finish in the humid garage.
2 x 500m row warm up + stretches and some db work
15min EMOM snatch @ 24kg 5 reps ea arm
8x 1000m row @ R 26 with 2 min rest. OUCH DEAD RIP
Chill 3 mile run. Clocked in at 25:11
Then: GTG OAP and pistols
Dynamic and prep
6 x 1 snatch @ 90% – 165lb
Those were tough as hell, but I only missed one. Got into some of the cleans and back squats scheduled for the day but I’m exhausted and wasn’t getting anything out of it.
Just frustrated and tired, so I’ll come back and restart from the cleans tomorrow in a better headspace.
Quick sessh today.
5 rounds:
10 alt pistols
10 alt OAPs
10ea SA band press
10ea SA band curl
5ea squeezies
Work has been killing me. Going to have to get creative on when I work out.
Catch-up from monday: 30 min row
today I did 2 x 500 warm up then 10 x 500 on 1 min rest. easy peasy just move and get a lil sweat rolling. hopefully i will be able to hit some serious meters tomorrow and Saturday.
3.25 mile run – 24:29
SeaLab Fitness 