Lifting:
a. EMOM x 10: 1 Squat Snatch
b. 5 sets: 2 Clean Pull + 1 Hang Squat Clean (bar starts right below knee)
Squats:
a. Heavy Triple
b. Backoff sets: 4 x 3 (perform all 4 sets at the same weight)
WOD: 3 Rounds
15 Thrusters 100#/70#
15 C2B
I did an old track workout this day that I had missed before while sick.
ReplyDelete3 rounds of 200m, 400m, 600m:
1st round:
:46
1:58
3:04
2nd round:
:42
2:02
3:01
3rd round:
:49
1:52
3:01
I only felt consistent on the 600m (I would assume the previous track workout of 3 rounds of 3 x 600m helped). My 400s felt the worst out of anything, which I thought was weird. I likely just figured out how to pace the 600s better and my 200s were just as hard as I could go. I did this on a track and was diligent about rest times only being as long as the previous interval.
(I did this workout on Tuesday)
ReplyDeleteLifting:
a. EMOM x 10: I started at 65# and worked up to 85#. I felt really good and was going to keep going outside of the 10 mins, but was interrupted by someone and just didn't feel like I had them anymore by the time I got back to the bar. I am certain that as long as I warm up enough, I can squat clean 95-100#. I'm really excited to try 100# soon. That will be a PR for me.
b. 5 sets: started at 75# and ended at 95#. I should have gone up to 100#...catching in the front squat is the hardest part for me...still working on technique.
Squats:
a. Heavy triple: I got to 130#, which for me is great because the last time I tested a 1RM back squat it was 140#.
b. Back off sets: 115#
WOD: I had to go because I had Jake with me and didn't have time to do this WOD. I will try to make it up later in the week because it looked like a good one!
Also did some glute accessory work at home later in the evening.