Warmup
3 rounds NFT:
1 L-sit legless rope climb (15')
15 Muscle Snatches (75# rd 1, 95# rd 2, 135# rd 3)
50 UB Double-Unders
Programming
EMOTM for 10 minutes:Even: 1 Power Snatch @ 185#
Odd: 4-5 weighted Ring Dips
+
EMOTM for 10 minutes:
Even: 1 Power Clean @ 255#
Odd: 2-3 weighted Ring Dips
+
10 minute - Row @ Easy Pace
Results
EMOM 1 - done; 35# x 5 ring dips all sets
2 min rest/setup
EMOM 2 - done; 53# x 3 ring dips all sets
Row - 2 min pace for about 2500m
Felt good today. Warmup got me breathing hard and everything moving, loosened up. L climbs felt good and fast, the snatches I kept steady and slow, lots of upper body. I went UB, 8/7, and 5/5/3/2. 185# power snatch felt pretty easy after these. Doubles were smooth. Getting used to the new rope, wish I had used it at regionals.
The programming was perfect for day 1 back from regionals. No heavy breathing but heavy enough to get me back into things without pushing hard. Solid light day to start the offseason.
No comments:
Post a Comment