September 21, 2019

Daily score: 5 still sick, worked last night shift, and did this fasting

Workout:

#2
A. Power snatch; build to a max

90

B. Overhead squat; 5, 5, 5; rest 2 min

85, 90, 95

+
EMOM 8 min:
odd- 3 squat clean @75% 1rm
even- 6 bar facing burpees @max speed
 * if needed, add rest within to keep the clean cycle speed fast and
burpees as quick as you can do them

at 105, done as written, all burpee rounds in 16-17 seconds

+
EMOM 8 min:
Odd- 3 squat snatch @75% 1rm
Even- 4 burpee box jump overs 20"

at 80, done

+
EMOM 8 min:
1- 30 sec max reps wall balls
2- 30 sec max reps power snatch 55#
3- 30 sec max reps DB thrusters 35#/hand
4- 30 sec max reps deadlift 155#

14# wb, 15 per round
9 power snatches each round
5 thrusters each round
9 DL each round (5/4)

+
row 10 min cool down

1993 meters

I still sound terrible, snotty and coughing but am actually feeling a lot better.  The real struggle was doing this after night shift.  I was also still fasting but I'm pretty used to that at this point and it didn't seem a big factor.  I did however have a protein shake right after.  Everything felt soooo heavy compared to what I used to lift.  I am accepting of this but I in no way could lift those percentages of my old max's.  I just estimated what I think my 1rm is now and calculated from there.  I know I'm gonna be sore and riding tomorrow should be the perfect thing for it.  I was spent at the end of this.  Thanks!