April 22, 2018

Daily score: 8

Workout:

A. Snatch clusters; 1.1.1.1.1x5; rest 12 sec/rest 3 min (increase load
every set aiming to hit highest successful set of 5)


90,95,100,105 (failed 4th rep), 105 (failed 3rd and 5th rep)

B. Amrap sets of the complex unbroken in 6 min; squat clean x1/hang
squat clean x2/front squat x3 @100#


8

C1. Rear foot elevated split squats; 6-8x3/side; rest 1 min


20# db’s each hand x8/side x 3

C2. CTB pull ups; accumulate 5 sets of 2 unbroken AFAP x3; rest 3 min


32,28,28 seconds

+
4 rounds for max reps:
1 min Wall balls to 10'
rest 30 sec
30 min deadlifts 155#
rest 1 min


29/12
28/12
28/12
28/13

+
D. Double unders; amrap sets of 20 unbroken in 5 min


7

E. Calf raises @2020; 15 reps x3; rest as needed


15x3

F. Single leg calf raises; 10 reps x3/side; rest as needed


10/side x3

+
mobility work 20-30 min

Done


This was a long one and so many fun challenges.  A friend of mine joined me and that kept the intensity up.  I really enjoyed the snatching and very much wanted those 5 singles at 105, the misses are so irritating.  The complex Amrap was tough.  Mostly quads got lit up.  I did the CTB just regular kipping and that was super smooth.  I did all the wb’s and dl’s without pausing, worked the whole minute and 30 seconds (assuming you meant seconds not minutes ;).  I only tripped up on two sets of double unders got the other 7 no prob, was a good day.  Thanks!