December 5, 2018

Daily score: 8

Workout:

A. Power snatch x1/hang power snatch x1/OHS x1; rest 2 min x6 complexes

85, 85, 90, 90, 95, 95

B. Front squat drop sets; 5.5.5x4; rest 30 sec/rest as needed to full
recovery (try to start lighter than last time, but end heavier)

120, 115, 110
125, 115, 115
130, 120, 115
120, 115, 110

D. Two arm DB OH walking lunges; 12 sets of 25 feet; rest 2 min

20's
25
30
30
35x8

E. Isometric pistol holds at the bottom with tight non working leg; 20
seconds x4/side; rest as needed bw sides

20/side x4

F. Single leg box jumps; 5 reps x4/side; rest as needed bw sides

6 inch 5/side
12 inch 5/side x3

I was feeling great going into this workout, it had been a busy day at work and I felt aggressive (for me) and ready to focus and work hard.  Snatching was good practice, I kept the weight where I could keep good form.  Good to hit the front squats with more rested legs this week.  By the 4th set my legs were getting tired but also my low back so I backed of the weight a bit.  Lunges were fun, I was happy I made it to the end with the 35's and didn't have to back off. 
Those pistol holds are hard!  I was so surprised how quickly the non-working leg got tired.  I could do 20 seconds but it was definitely close to my max hold time.  The hilarious thing is how shaky my legs were on the box jumps.  I was going to just warm up with the 6 inch box but I nearly didn't make the first jump and felt the shakiness.  Good stuff.  Thanks!