AM
Gymnastics Warmup:
-Theraband work
-Shoulder Stretches
-Scap Pullups
+
3 sets:
:15 bottom ring hold
7 strict ring pullups
12 angled ring turnover drills
:15 ring support holds
+
3 sets:
10 Strict T2B
10 Strict Knee Tucks
*1:00 rest between all stations
+
A. Snatch; 2 position (ground + below knee) @ 70-80% x (1+1) x 5
200#, 205#, 210#, 225#, 225#
Felt solid today. Actually better the heavier.
225:
B. Block C&J (above knee if you can) - EmOM do (2+1) x 5 sets @ 70-80%
245, 250, 255, 260, 265, 275, 285, 285, 285, 285
Felt solid on all reps. Speed felt good under bar. Lots o squatting.
Last few Sets:
C. BS; 23x1 x 3 reps @ 70% x 6 sets
315 for all sets. This felt great too. Getting strong on these.
Took about 10 minutes and went ahead and knocked out PM. Felt pretty good.
PM
30 sec. amrap squat clean thruster, 135#
rest 1 minute
45 sec. am rap wall balls, 20# to 12 ft. target
rest 1 minute
60 sec. amrap MU
rest 1 minute
30 sec. amrap PS @ 225#
rest 4 minutes
x3 rounds
sqclnthr - 5,6,7
wallballs - 15, 15, 15
MU's - 10, 10, 11 (5/5, 6/4, 10/1) Could have dug deeper but hands are about to shred.
PS - 2,3,4 Got stronger each set
Good session tonight. Glad to be back on track. Red eye flights kill me. Never again.
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