Thurssssssdayyyyyy

Hey Hey its Thursday!

My butt and hammies are no longer sore, 

but my shoulders are still a little bit. 

Today was a very good productive workout 

for both sessions but I felt a little off. 

Morning

Warm up – include snatch balance work with load…..

A. Hang snatch cluster; 2.2.2 x 3; rest 15 sec, rest 2 min (build from 125#)

95lbs 3 Hang Snatches and 3 Snatch Balances

105lbs 2 Hang Snatches and 2 Snatch Balances

115lbs 1 Hang Snatch and 1 Snatch Balance

125lbs Cluster...I hit 2/2, then 1/2 and then 2/2 (1 miss)

130lbs Cluster...I missed 2, then I got 2/2, 2/2, 2/2

135lbs Cluster...I missed 1, then I got 2/2, 2/2, 1/2 (1 miss)

B. Halting snatch DL + Snatch pull; 2.2 x 5; rest 2-3 min (3s@165#m 2s@170#)

These felt great, my thumbs didn't hurt! 

+

8 sets for time @consistent pace:

5 front squats (155#)

5 burpee box jumps 

5 KBS (2pd)

rest walk 45 sec

1-1:06

2-1:16

3-1:24

4-1:18

5-1:19

6-1:18

7-1:16

8-1:10

The front squats were the worst part and the slowest. 

Evening

A. Emom 6 min - Push press x 2 + Push jerk x 1 (build from 125#)

I warmed up with:

95lbs/105lbs/115lbs

Then I hit:

125lbs

135lbs

145lbs

150lbs

155lbs

160lbs (this set was so tough!)

B. Jerk from blocks - build to 90 %

*Okay I don't know what my max is. SO I went off of 200lbs. I have hit 213 before but that was a while ago. 90% of 200 is 180.

I started at 95 and pretty much just added 10lbs each time except for the last time I jumped from 165lbs to 180lbs.

My Jerk form sucks. I can feel it. I am really trying to sit back and USE my Glutes and Hammies. My shoulders hurt and feel weird when I jerk. Not just heavy weight but even just the bar. Its like no the tops of both shoulders.

C. 10 min amrap - TGU (1pd alt arms)

I got 32 reps

E. Emom 16 min - 

odd - AD 20 sec HARD

even - Unbroken chin up x 7

*I actually REALLY liked this one. All my pull-ups were done at 8seconds except one round.