June 15, 2019

Daily score: 6 (ankle still weird)

Workout:

A1. Squat snatch; 6 AFAP @75% 1rm x3; rest 10 sec

at 90#
done x3

A2. Ski erg 30 cals @tough pace x3; rest 1 min

done x3

B1. Squat clean and jerk; 6 AFAP @75% 1rm x3; rest 10 sec

skipped

B2. Ski erg 30 cals @tough pace x3; rest 1 min

skipped

C1. Ski erg 500m @90-95% x3; rest 10 sec

2:25
2:25
2:26

C2. Russian KBS; 15 reps AFAP x3; rest 20 sec

53#
62#
53#

C3. Back squat; 5, 5, 5; rest 3 min

105
115
115

D1. Rear foot elevated single leg squat; 6-8x2/side; rest 1min bw sides

x8/side x2

D2. Single leg RDL; 8-10x2/side; rest 1 min bw sides

25# x10/side x2


Snatching/ski erg went well.  The ski erg really lights up my low back muscles which definitely makes keeping tension in the catch of the snatch a challenge for me.  I think a good challenge though.  Definitely highlights a weakness of mine: keeping tension through the low back/belly in the catch while out of breath.  Ankle felt pretty okay snatching but then warming up for the cleans it just felt off and I had this moment where my brain just said- don't do this.  My low back was fired up too so not sure if that was part of it.  But I skipped that series.  Everything else went well, a very challenging grouping for me.  Thanks!