A- 3x2 Snatch Balance- 145, 155, 160 (1), attempted 165 several times before doing 160 but lost the weight forward each time, need to focus on pushing back on the bar and not easing down into the squat. Great Job to Josie Parsons who lifted with me this morning and also got 160 for 1 on the snatch balance, I think that was about a 20-30# pr for her! Yup, that's right I got out lifted by a girl, whatever.
B- 3x3 Back Squat- 245,255,265, prolly should have gone heavier on all sets, hip flexor still not quite 100% but feeling alot better!
C- 5 Muscle ups EMOM for 5 min- 5,5,3,3,2- had a ring malfunction on thrid set but also was not feeling good on these today, need to focus on getting elbows through especially on right arm
D- 2 sets- 2 min AMRAP- 10 pull ups, 10 2-pood swings, rest 4 min, 2 min run As Far As Possible, rest 4 min- 3 rounds, approx. 625 m, 2 rounds +9 swings, approx. 600 m, butterflies felt good but still need to refine them when fatigued
E- Minimum 15 min mobility work- done, set a watch on myself today, took about 18 min to do everything after i got it all set up
A-75 (this was part of my warmup),85,85,90(1),90(1) I went for 90 again because I was frustrated with the form on this lift. 1st attempt ever doing this and it needs a significant amount of work. FORM is the issue and my funky left shoulder.
ReplyDeleteB-140,150,150(trouble staying on my heels. probably a fatigue issue)
C-5 ring pushups emom (shoulder pain. need to heal this)
D- 3rnds+4 strict situps 470ish meters, 3rnds+2 strict situps 425ish meters.
E- done, but would like to have more of a routine for this part
Snatch balance takes alot of practice, also try to watch as many videos as you can find on the CF Journal or Performance menu, especially any with Mike Burgener. For mobility look up Mobility Wod with Kelly Starrett, also me and Ashley will work with you next time we train together on some different things you can incorporate into your daily mobility especially targeting that shoulder.
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