Mondays Programming

MONDAY

*I felt good today, but it was another tough one! Of course :) I wouldn't be happy if what I was doing was easy. I was a little frustrated with my snatch form but all in all today was good!

Morning Workout

A1. Front Squat @32X1; 4,4,4,4; rest 30 sec

A2. Snatch grip RDL @5111; 2-3 x 4; rest 3 min

*145 

*160 

*170 

*180 (for 3 but I didn't keep the tempo as well and my third one was really slow and I barely stood up, so I did *175 for my last rep) 

B. Emom 10 min - front rack reverse lunge x 8 (85#, build per set)

1- 85lbs

2-95lbs

3-105lbs

4-115lbs

5-125lbs

6-135lbs

7-140lbs

8-145lbs

9-150lbs

10-155lbs

*These were good! I feel like i could have gone heavier if I didn't have to stay on the EMOM. 

C. 5 sets - 2 Segmented snatch DL + 2 Snatch pull (3 sec lower); rest 2 min

1-125lbs

2-130lbs

3-135lbs

4-140lbs

5-145lbs

+

Emom 6 min - HS x 1 (build heavy)

1-125lbs

2-125lbs

3-130lbs

4-135lbs

5-140lbs

6-145lbs miss

7-145lbs kinda ugly

*these felt retarded today. :/

+

4 sets @consistent pace:

10 strict dips

10 burpee box jump over

10 push ups

10 cal AB

Amrap set of HSPU

rest walk 2 min

1-6:05 w/7HSPU

2-4:41 w/7HSPU

3-5:23 w/7HSPU

4-6:01 w/10HSPU

*I maybe could have done more HSPU but I was thinking about getting the next round in around the same time and I dunno...not sure if I should have pushed it more with the HSPU? Or try to keep the same time?

Evening Workout 

AD 22 sec @97%

rest walk 2:48

x 5

*Felt Good

rest 8 min

5 burpees

5 box jump

10 sec AD sprint AFAP

rest walk 2:38

x 5

*Each round took about 30-35 seconds