April 11, 2018

Daily score: 6

Workout:

A. Snatch balance; build to a max


110

B. OHS; 5x5; rest 2 min


115x5
115x4
85x5
95x5
105x5

C. Back squat; 30 reps for time 135#


6:45

D. Front rack walking lunges; 20 steps x2; rest 90 seconds


95,105

+
Double under skill work 15-20 min on these drills
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill
https://youtu.be/CY7ZK2dP9s0 box drill


Done

+
3 sets each For time:
12 cals rowing
12 hang power clean 95#
12 bar facing burpees
12 cals assault bike
rest 3 min bw sets

3:39
3:24
3:27

I had to work the swing shift so woke up early and went to the gym.  I don’t typically ‘feel’ like working out early in the morning but today I was exceptionally ‘off’.  Snatch balance wasn’t terrible.  But the OHS felt so hard at 115 and it didn’t help that when bringing the bar down after the last rep it slipped on my shirt and instead of just dropping it I did some weird shift to try and catch it and tweaked my upper back.  Not bad just annoying and dumb.  The second set I failed the 5th rep and then decided to back way off on the weight.  I was losing steam by the back squats and I know it took me way too long, did all sets of 5.  At this point I packed up and left.  I have never done that.  But it just felt like I wasn’t giving my best and shouldn’t be there.  I went to work and felt way better in the evening so I finished this at home with the guys and it went well.  Lunges felt strong.  I even made it through the 15 mins of jumping drills without any calf trouble.  I mostly did singles, singles backward and the speed drill, then a few small sets of doubles with the box drill.  WOD was fun, cleans were the hardest part.  Thanks!