Warm-Up:
-Stretch, PVC Work, Hip Mobility
-500m Row + 20x Squat
Strength/Skill:
-Full Snatch- 1x5 @45, 3x1 @95, 5x1 @115, 3x1 @125, 1x1 @135
-Every Minute On the Minute perform 1x Clean & Jerk, increase weight by 5# every lift until failure.
I did Power Clean & Jerks: 155, 160, 165, 170, 175, 180, 185, 190, 195, 200, 205, 210, 215, 220, 225 *PR for C&J, 230 (missed jerk) *PR for Power Clean
Conditioning:
-3 rds. of the following, rest 5min. between rds.:
30sec. AMRAP of shoulder-2-overhead @95#
30sec. AMRAP of Deadlift @215#
30sec. AMRAP of Double'Under
30sec. AMRAP of Burpee
Overheads - 23, 22, 20
Deadlifts - 18, 13, 14
DU - 7 (WTF), 28, 29
Burpee - 10, 10 ,10
Crazzzzzzy day. Definitely did not expect any Oly PR's today. I woke up feeling kinda shitty & thought I might be getting sick, but I've been slamming water & fish oil like it's my job and fought through it today. The Snatches went well, no failures, which is definitely progress. They are feeling lighter & smoother. The C&J ladder was sweet! Given the volume & very short rest, I really did not expect to do much more than 205 or so. However, I ended up with a C&J PR @225, and then a Power Clean PR @230. My cleans felt lighter and more fluid. My Jerks were really on point today, flying up. Before today, my best C&J was 215, and my best PC was 225. So, I'm pretty happy with today. The conditioning WOD went pretty well, but WTF happened to my DU's on Rd1?!?
Given all that volume with virtually no rest, I really think I have bigger numbers to put up...
I wanna lift like this guy...
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