Afternoon
Planned to meet the NSW/NSO guys today for a workout, but they weren't where I thought they would be and that location was closed for Good Friday. I had no way of getting in touch with them, which was frustrating. Instead...
Mental Dojo, from SEALFIT
Baseline: ROM Drills. Run 400m, Burgener warm up (snatch grip), junk yard dog.
- ROM, Burgener warm-up, junk yard dog
Strength: 3-3-2-2-1-1-1-1-1 Snatch (power)
- ...125# x 1 (fail, fail, 1)
Stamina: 4 Rounds, not timed: 5x Snatch @ 70% 1 RM, 10x Burpee pullup, 50m buddy pull with heavy band.
- 75# for snatch (worked on full snatches), 10x burpee pull up, 50m @ 65# farmer carry for buddy pull
Work capacity: Complete 30-25-20-15-10-5 reps of the following:Double unders--> mountain climbers (2-count), Wall ball
(20#/12#), KB swing (24kg/16kg), GHD sit ups--> (ab-mat sit ups).
- time: 14:02
Durability: 1x max plank hold. Active stretch or yoga.
- plank for 5 mins
Notes
Planned to meet the NSW/NSO guys today for a workout, but they weren't where I thought they would be and that location was closed for Good Friday. I had no way of getting in touch with them, which was frustrating. Instead...
Mental Dojo, from SEALFIT
Baseline: ROM Drills. Run 400m, Burgener warm up (snatch grip), junk yard dog.
- ROM, Burgener warm-up, junk yard dog
Strength: 3-3-2-2-1-1-1-1-1 Snatch (power)
- ...125# x 1 (fail, fail, 1)
Stamina: 4 Rounds, not timed: 5x Snatch @ 70% 1 RM, 10x Burpee pullup, 50m buddy pull with heavy band.
- 75# for snatch (worked on full snatches), 10x burpee pull up, 50m @ 65# farmer carry for buddy pull
Work capacity: Complete 30-25-20-15-10-5 reps of the following:
- time: 14:02
Durability: 1x max plank hold. Active stretch or yoga.
- plank for 5 mins
Notes
- Body: Feel pretty good.
- Workout: Went well. Snatches weren't great, but I'm building back up my strength on many of the lifts. Metcon was good, pushed hard on it.
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