Finishing up our Deload week. Intensity picks back up tomorrow with Saturday’s competition training.
A. Snatch – heavy single for the day
B. Clean and jerk – heavy single for the day
C. Back SqT – heavy single for the day
D. 500m row x 8 – rest 1:30 between – hard efforts and building off prior weeks
E. Emom x 10
5 – 7 burpees + strict hspu work (athlete choose rep scheme)
F. Recovery / weakness work – athlete specific
A.) Snatch- 91kg, finally hit 200# again for the first time in months
B.) Clean/Jerk- 110kg, shoulders were smoked from the past couple of days
C.) Back Squat- 187kg PR!
D.). Rowing- Done, kept a 1:40-1:42 pace except for the last one I did a 1:35.
E.) EMOM- 7 Strict HSPU on the minute with 5 burpees
A. Snatch 139#
B. C&J 187#
C. Back Squat 255#
No PRs but all pretty close to my PR
D. Emom x10
Burpees/hspu
5/6, 5/7, 5/7, 5/6, 5/5, 5/3, 5/3, 5/5, 5/3, 5/3
E. Rows x6 1:30 rest
Was about 2:00 consistent. Wasn’t my best.
Rows 1:37 across
Snatch 113 kg
Clean 130
Back squat 175 kg
HSPU 5/7 into 5/6 into 5/5