May 30, 2016

Daily score: 6 (bad allergies)

Workout:

A. Squat snatch; 10 singles @75-85% 1rm; rest 90 seconds


88,88,93,93,98x6

B. Front squat; 3x3; rest 2 min


123,133,138

C. Clean grip 3" deficit deadlift @31x1; 4-5x5; rest 2 min


123x5
143x5
153x5
163x5x2

D1. Single leg good mornings; 10-12x3; rest 1 min


15# bar, 10/leg x 3

D2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x3; rest 1 min


4/leg x 3

D3. Standing hip CARs; 2 reps per leg x3; rest 1 min


Done

+
3 rounds for time:
20 unbroken wall balls
15 power snatch 75#

14:12



IT FELT SO GOOD TO BE BACK!  This was tough but so satisfying.  The snatch singles felt great but the 75# in the wod felt heavy.  I'll get to that.  Front squats felt good, wore my belt, could have done more weight but wanted to be cautious first day back.  DL's went fine but I know I will be sore tomorrow from them.  I think the single leg DL's were good stretching after.  D series went well.  The wod...was tough...seriously sloppy on the snatches after the wb's.  The most I did unbroken was 4, and the last two rounds were all sloppy singles.  It felt heavy.  It also felt hard to keep my core engaged while out of breath and I know I wasn't dropping under it enough.  Good things to work through before Friday. Thanks!