Woke up late without an alarm and rushed into the gym. Feeling pretty good today, not too worn out and ready to work.
Programming
AM SESSION
A) Power Snatch - 3, 3, 3, 3, 3
Rest 2 min
B1) Power Clean - 2, 2, 2, 2, 2
Rest 1 min
B2) Clapping Push Up - AMRAP 20 Sec x 5 sets
Rest 1 min
C) Snatch Grip Panda Pulls - 2, 2, 2, 2, 2
Rest 2 min
D) RDL - 3, 3, 3, 3, 3 @ 51X1 Tempo
Rest 2-3 min
Use straps
E) EMOM x 10 min
5 Front Squats (205)
AMRAP Russian Swings remainder of minute (32kg)
***Goal is 150 swings total
PM SESSION
F) 5 Sets
800m run (hard effort)
Stay consistent
Rest 3 min between
Results/Notes
AM SESSION
A) 155/165/175/185(F)/185 - Working on making these consistent and smooth. 185 is a PR triple but I knew I had it after the 175. Thought it was 2's at 155.
B1) 225/235/245/245/255 - Very heavy but a PR here.
B2) 21/18/16/20/17 - All sets tapping my chest
C) 185/205/225/225/225 - Stayed at 225 and worked on high and back elbows while keeping my shoulders retracted and tight. Happy with the work here.
D) 205/235/255/275/295 - These got VERY heavy. Felt the stretch more in my hips/lower back through the middle of the movement, these were very taxing
E) 127 swings - FS were at 205#. This was brutal. I tried to stay ahead but lost 5-6 seconds in transition most times in each direction. Very breathy workout. Minute 7 I got 0 swings and caught my breath after finishing the FS at 6:45
PM SESSION
F) 2:43/2:40/2:38/2:41/2:31 - Although these were slower than my mile, it was 12:30 in the Savannah sun after smashing my lower back and hamstrings in a morning session. The runs were faster than I initially expected. I felt VERY slow and came in at ~2:40 each time. I really pushed on the last one and just left it all out there since I have almost 48 hours to recover. I'm glad my runs have become both fast and consistent.
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