August 30, 2015

Daily score: 5

Workout:

A. Squat snatch; 10 tng doubles @65-80% 1rm; rest as needed


73x5, 78, 78, 83, 83, 83

B. Zombie squats; 10, 10, 10; rest 90 seconds


65,75,85

C. Box squat; 6, 6, 6, 6; rest 2 min


65,65,65

D. Goblet hold (light DB) shrimp squats; 6 reps x4; rest  1min bw legs


Bw

E. Single leg good morning (start unloaded with knees touching the
entire time.  ensure you load the hip and keep knee mostly straight);
10 slow controlled reps x4; rest 1 min bw sides


BW x 10
15# bar x 10 x 3

+
3 rounds for time:
250m row
10 OHS 95#

12:45


To set the stage:  I worked friday night.  Then Saturday headed to a friend's beach house for the night, and long story short spent a pretty sleepless night on the couch, then drove home the next day and tried to rally for this workout.  Snatching went okay, just took a long time to feel warm and flexible.  Hip felt stiff starting out.  Zombie squats and box squats went well.  I couldn't really even do the shrimp squats without weight and was using 2 abmats...harder in right side than left. So I only kinda did one set on each leg, wasn't pretty.  I felt good about the good mornings.  The WOD I fell apart.  I dropped the bar 5 times in the first set of 10 OHS.  And the second two sets weren't great either.  Had to break them up.  It was bad.  The row was nothing.  It's time to sleep now!  Thanks!