A. 1 high hang squat snatch + 1 hang squat snatch from below the knees, 3-5 x 1 moderate/fast; begin a set every 2:00
B1. Back squats, 3-3-3, 20X1; :90 rest
B2. Weighted strict pronated pull-ups, 3 x 2-3, 21X0; :90 rest
+
5 rounds steady as skill work – focus is on footwork/positions/breathing:
1-2 rope climbs
:30 L-sit accumulation
200m run
+
3 sets:
15 light reverse hypers
rest as needed
Post results to comments.
A. Back squat, 5-5-5 @ 152-162-172, 31X1; 3:00 rest
+
RC/L-sit/200m completed w/Alex & Mark
+
reverse hypers
+
sandbag carry to the tracks and back
A. 190-210-225-235#
Felt good putting some weight on the barbell. shoulder feels good. All reps with no fight. Legs little weak from yesterday.
B. 305-325-355#
B1. 35-35-35
C. Complete. Legless. With stephen and mark.
D. Complete.
A. 145, 155, 155, 155, 165, 165. Tried for a bonus round at 165 since they were feeling good, but missed behind.
B1. 315, 325, 325. These felt smooth. Feels good to be squatting some decent weight again.
B2. 35×3, 35×3, 35×3
Complete all legless. Had to pretty much do all the L sits from a tuck and even that became a struggle.
Reverse Hypers complete.
A. 115 for all 5 sets. Felt good.
B1. 205, 210, 215
B2. 10,15, 20#
+5 rounds steady
2 rope climbs
Accumulate :30 l-sits
200m run
+3 sets of 15 light reverse hypers
3A. 75 for all sets
B. 125,135,135
B2. 10#
Failed on the rope
run and L-sits