March 4 & 5

OPT Being March 4 + 5

March 4

A. TnG power snatch; 3 reps on the min for 10 min (50-65% 1rm)

B. Bench press; build to a 3rm in 3 attempts

+

90 seconds max reps power clean and jerk 135/95#

rest 30 seconds

90 seconds max reps hand release burpees

rest 30 seconds

30 seconds max calories airdyne

 

Results:
A. PS EMOM - used 55# for 4 mins, 60 for 3 mins, 65 for 3 mins - felt good and fast
B. got to 110#x3 and ran out of time, did not feel like a max
+
15 PC& Jerks (did tng for 5, then 3, then 2, then singles- feeling a lot stronger with this weight to tng)
35 HR burpees
9 cals on AD - *I thought it was 90 secs when Shanna called time at 30secs, opps, so I think I could have dug deeper mentally going for 30 secs instead of 90secs


March 5
Yesterday Being

A. Front squat; build to a tough single fast

B1. Thrusters amrap in 30 seconds 95/65 x4; rest 1 min

B2. COVP chin ups; amrap in 30 seconds x4; rest 1 min

+

For time:

30 wall balls

20 toes to bar

10 hand release burpees

Results:
A. Instead of building to a tough single FS, I subbed Backsquat. I have been having some swelling around right knee and irritation that comes on when I FS and clean too much without also hitting Backsquats regularly. I wanted to balance out my knee joint a bit by backsquatting today. So I built to a heavy single slowly (went by feel of r knee so as not to over-irritate) and got to 190# for a single. Felt good.
Reps for B are from memory so may be off:
B1. Thrusters amrap x 4 in 30 secs - 13, 12, 14,14? (intentionally went a big slow to protect r knee)
B2, COVP chin ups amrap in 30 secs x 4 - Only did 2 sets since vertically pulling is a major strength for me relative to vertical push. Decided for some reason to do strict throat to bar - got 14, then 12 (these were UB in the 30 secs).
+
for time:
30 WBs
20 T2B
10 HR burpees
2:00 all UB movements, only stopped to chalk for T2B.