June 26, 2019

Daily score: 8

Workout:

A. Squat snatch x1/hang squat snatch x1/OHS x1 - 1 complex on the min
for 12 min @moderate load (increase load every 4 sets)

75x4, 85x4, 90x4

B. Front squat x3/push press x3; rest 2 min x5 complexes

85, 95, 100, 105, 110

C. Clean grip hand release deadlift; 6, 6, 6; rest 2 min

155, 155, 165

D1. Box squat; 5x5; rest 10 sec

85, 95, 105, 115, 115

D2. Rear foot elevated split squat jumps; 5 reps x5/side; rest 10 sec

done

D3. Double unders; 40 reps x5; rest 2 min

20/20, 40, 40, 40, 40

E1. Short hamstring isometric; 15 seconds @100% x3/side; rest 30 sec

done

E2. Side to side cossack squats; 3 slow controlled reps in both
directions x3; rest 30 sec

done

E3. Circling back extensions; 3 slow controled reps in both directions
x3; rest as needed

done

This was a great focused session.  I worked on tension in the catch on the snatch complex.  Cool to box squat again, I tried to keep a real vertical shin.  I split the first set of double unders just to pause and be sure my right ankle was good, seemed fine.  Everything else went well.  Stoked to hopefully get 4 days of riding in a row starting tomorrow.  Thanks!