August 20, 2016

Daily score:  9

Workout:

A. Snatch; 1.1.1.1.1x5; rest 15 sec/rest 2 min (80-90% 1rm for all)


93x5x5

B1. Two arm KB front rack rear foot elevated split squats; 6-8x2; rest 1 min

26# KBS x 6/leg x 2

B2. Single leg RDL; 8-10x2; rest 1 min


PVC pipe x 10/leg x 2

C1. Hanging straight leg raises; amrap unbroken @2021 tempo x4; rest 1 min

7,5,6,6

C2. Twisting back extensions; 10 reps x4; rest 1 min


10x4

+
row sprints:
10 seconds @100% effort
rest 1 min
x15

All between 50-60m (rolled to about 70m)


I was stoked to not miss any of the snatches.  That was a challenging series and great practice and staying tight and balanced and focused.  The split squats were hard!  Heavy.  And harder for the left leg a bit...that hami still seems slightly off.  Leg raises felt good as did the back extensions.  Rowing wasn't bad at all.  I do feel like my legs are gonna be sore though.  Oh-  I missed class workout yesterday because the gym was closed!  The whole place is out in Bend for a competition this weekend it seems.  So schedule shifted a bit, which is good because I need Monday off due to a 13 hour shift at work.  Thanks!