Mon Jan 27

Mon Jan 27

A- 1.25 FS 5x5- 185(2)/ 195(2)/ 205lb

B- 15 snatch 145lb

C- 30 clean 225lb~ 6:54 (pr by 4+ min)

D- pull-up 3.3.3 x3 (.5/3)- 35/ 53/ 53 (used fat grips)

E- 5 rounds

2min AMRAP archer ring pull-ups (21ea side in total)

1min bike (~25 cal/round), not an AD

+

mob

A. Lying Chest Opener Mobility; 5min

B. T-Spine Foam Roll Mobility; 3min

C. Lat Foam Roll Mobility; 2min ea

D. IT Band Foam Roll Mobility; 2min ea

E. Quad Foam Roll Mobility; 2min ea

F. Mountain Climber Twist Mobility; 30s ea + 5 dynamic reps per side

+

30min squat day 2

notes-

FS- felt gd to loosen up, doms from thrusters, felt better as sets went

snatches- felt quicker than last week, shoulders more stable/used to catch... felt better than last week, though 10lb heavier... 

cleans- felt ok... last 15 were a grind (quads/glutes standing up was limiter, breathing not a prob, drive off ground and pull never bothered)... started out in sets of 3, then after 5 sets went to singles (no dropping)... last time I did this over a year ago time was 11+... 

pull-ups- felt ok, activating grip helps me focus my scapular activation, which I need I think

archer pull-ups- also helped scapular position (feels better/easier on left side), slow eccentric phase...

bike felt gd... gd turnover...

~gm2