Shoulders were SMOKED from the day before, but besides that I was feeling pretty good.
AD/Row – 40-60min @ Rec / EN1
Heart Rate Photo
Mobility – 20-30min
I rode the bike for an hour and then worked on my glutes, quads, hips, TFLs and I also just bought a mobility WOD supernova so I used that badboy on my psoas/gut to loosen up the front of me.
I was definitely distracted by our classes going on this day and I wasn’t very focused. I gave myself a reasonable score for the intensity because I did get after it during each set, but I wasn’t real happy with my concentration before and in between sets.
A. Squat Snatch – 8 singles @ 85-90%; rest 2:30
These were just ok today. My shoulders being destroyed from the day before made the catch VERY difficult. I went 210 for 4 reps, 215 for 2 reps and 220 for 1 good rep, 1 miss and 1 press-out rep. Videos below.
B. 2″ Deficit Snatch Pull (straps) – 3 x 3; rest 3min (heavy across)
The first one wasn’t great, but the next 2 were better. I went 255, 275 & 275. Videos below.
C. Snatch Push Press – 3 x 3; rest 3min (build)
Hadn’t done these in a long time and my shoulders from the day before and the snatches were destroyed, so they weren’t easy, but I got after it and got to a good weight. Videos are below.
D. GH Raise – 3 x 8; rest 2min (no assistance)
No trouble here, just tried to stay in control and squeeze. Videos below.