Workout:
A. Squat snatch; 10 tng doubles @67-82% 1rm; rest as needed
73, 73, 73, 73, 73, 78, 83, 83, 88, 88
B. Zombie squats; 10, 10, 10, 1; rest 90 seconds
75, 75, 75, 125
C. Box squat; 6, 6, 6, 6, 6, 6; rest 2 min
75, 75, 75, 75, 75, 75
D. Goblet hold (light DB) shrimp squats; 6 reps x5; rest 1min bw legs
all bodyweight all with 2 abmats, 6/leg x 5
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 x5; rest 1 min bw sides
BW x 4 sets, 15# bar x 1 set
+
21-15-9
OHS 65#
hanging knee raises
6:14
I love to snatch. I have to say the 88 x 2 tng are tough and I am proud of them :). I didn't come close to failing any reps this week and felt really good about the practice. The zombie squats went well, the rep at 125 I had a moment of tipping forward and almost grabbed for the bar but I made it. Box squats were challenging again with a bit more weight. And my legs have been sore since. Shrimp squats: I can do 6 unbroken no problem on the left leg (with the abmats, I can do one abmat on the left too) but- the right side is a mess. I have to do one rep at a time and half the time on the ascent I collapse inward, like my pelvis tilts toward the midline. And it is a lot of effort on that right leg. But I did them all. And I'm sore but not broken :). Good mornings went well. The wod was good, forearms were on fire at the end. Thanks!
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