“The whole secret of existence is to have no fear. Never fear what will become of you, depend on no one. Only the moment you reject all help are you freed.”
- Buddha -
12.30pm, WOD Part 1 – Technique & Strength
Warm Up Series, 3 set: 2 Snatch Long Pulls, 2 OHS, 2 Sotts Press
29kg, 29, 38
A. Snatch Segment Pull (1″/knee/hip/finish) + Snatch Pull 4 sets * 3 (1+1)
61kg, 66, 70, 75
B. Snatch 5*3 @ 60% (48kg)
3/3/3/3/3
C. 3 Snatch Push Press + 1 OHS * 4 sets:
61kg, 70, 84, 93 (shallow OHS..).
D. Back Squats 1+1/4, 3*3 @ 120kg
Done
6h later
6.30 pm, WOD Part 2 – Conditioning
E. Games Style KBS, 3*25 @ 32kg (60s rest)
25, 25, 25
F. Tabata Hand Release PSHU’s:
16, 14, 10, 8, 7, 6 , 5, 6 = 72
G. Double Unders, 3 * AMRAP, (60s rest)
130 (PB?), 9(!), 50
Technique felt good today, still not pulling my shoulder blades together enough when the weight gets heavy in the Snatch though. Only bad lift was the last set of PP + OHS where I guess the weights caught up to me and I “after pressed” the Push Presses a lot, leaving my shoulders smoked for the OHS..
Night session is something I’ve programmed to do a lot of, straight sets with increasing reps of exercises. Will use this as a foundation, (but not as only part), of my conditioning the coming weeks. KBS felt really good until last round where my grip was toasted after 10 reps. Managed to pull it together, but over swung the KB on the last two reps and had to fight hard to stay with it. 3*30 next week shall be interesting.
Cramped up in my pecs during the PSHU’s but that was expected. Hasn’t been doing a lot of horizontal plane pushing since my shoulder injury. DU’s was fun, actually just stopped at 130 cause my head told me it would hurt like hell if I didn’t. Have to push it harder next time.
Namaste!
Recent Comments