Workout:
A. OHS; 3x3; rest 2 min
95, 105, 115 (x4)
B. Back squat; 10 sets of 3 @75% 1rm; rest 90 seconds
3 at 140 x 10 sets
C. DB thrusters; 20 reps AFAP 35# x3; rest 2-1 min
1:06 (13/7), 1:08 (12/8), 1:34 (8/6/6)
E. DB power snatch; 20 reps AFAP 25# x3; rest 2-1 min bw sets
(decreasing rest between)
:45, :41, :39
+
3 rounds for time:
10 deadlift 155#
20 wall balls
5:18 (unbroken)
I got some sleep last night at work and then got an invite to go lift at open gym with a Strongman group and that sounded fun so I postponed rest day. Glad I did, this was a fun, high energy workout. My only regret is starting too light on the OHS. I did a fourth rep in the video at 115 because one of the coaches told me to keep my left heel down and I didn't wanna end on that note so I did another with my heel down :). That is when I realized I should have started heavier. I got a tip to keep my neck more in line on the back squats and a little more narrow grip on the DLs in the WOD. I grip the DLs with my clean grip and have never been told to DL with a more narrow grip but it makes sense. Things you hear when hanging out with power lifters.... Doing the 10 sets of squats out in a gym with a lot going on was way better than alone at home. They were challenging but not awful. The gut check part of this workout were the sets of thrusters. Wow was that hard. The snatches felt like nothing after the thrusters. I did them all alternating and switched on the ground and muscle snatched them all easy. I felt some fatigue and a tight back prior to the wod so I did fuss with and wear my belt. But the 155 didn't feel that heavy and I did the whole thing unbroken. It was good to practice WBs with a 14# ball to a 9 foot target. They didn't feel heavier or harder the only difference was accuracy was a little more challenging at the higher height. I was happy that sets of 20 weren't too awful. Thanks!
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