6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 bike
2 dead hang to inverted
2x[:10 double unders + :20 single unders]
PM
A. 1 squat snatch + 3 overhead squats, 1-1-1-1-1 moderate, begin a set every 2:00
B. Snatch-grip deadlift, 2-2-2-2 @105% snatch 1RM, 31x1, 2:00 rest
+
5 rounds for even times:
6 strict handstand push ups
12 toes to bar
18 row calories
2:00
+
3 sets:
6/side moderate DB external rotation, 30x0, rest as needed
+
10:00 assault bike @Z1
AM
6 sets complete
PM
A. 105-115-125-135-145 (plus a snatch at 160 for good measure)
B. complete
+
2:03
2:02
2:03
2:04
2:04
+
complete
8#-8#-10#
+
complete
Today was a great day!
Snatches felt excellent, I had no misses and each rep was crisp and solid. Overhead squats were still a bit shaky but better than last week. I also snatched 160 just to give myself a confidence boost for the competition, and it was the easiest 160 snatch of my life. Where was this confidence last Friday when I was doing the snatch gauntlet? I'm sitting on a 170 PR, it is bound to happen any time now.
Snatch-grip deadlifts were tough but better than last week.
Strict handstand push ups were so easy today! What the heck. They were easily unbroken every set. Toes to bar were unbroken for the first three sets, then 8/4 for sets four and five. I felt really good throughout this whole workout.
DB external rotation kind of aggravated my right shoulder a bit, going to do some mobility and it should take care of it.
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