Workout:
#15
A. Squat snatch; 4 triples @80-87% last week's tough single
85, 90, 95, 90
B. Squat clean and jerk; build to a 3rm (all three reps must be
completed within 30 sec to count)
115
C. Back squat; build to a tough single
170
+
For time:
200 foot OH walking lunge (35# DB)
50 DB box step ups
40 two arm DB S2O 35#
14:02
(20" box, single arm lunges alternating every 50', every 25' unbroken)
sets of 5 on the step ups (35 in each hand)
12-10-9-9 on the S20
I feel like my lifts are coming back. Snatching felt great and 95# was slightly over the range you gave me but I wanted to go for it. Cleans are still a struggle. I used to be able to back squat 190 but am happy with 170 as a tough single, at least I felt solid positioning wise. WOD was tough, mostly the step ups. My right knee has been 'off' since my last mountain bike ride. It doesn't 'hurt' but the patella is irritated. Don't think the workout made it any worse though. I think all the downhill riding was a lot of tension on my forward leg and I need to force myself to alternate legs. Anyhow, all good. Thanks!
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