| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Back Squat | 275 | 3 | 8 |
| Snatch | 125 | 3 | 2 |
| 135 | 2 | 2 | |
| Clean and Jerk | 160 | 3 | 2 |
| 175 | 2 | 2 | |
| Snatch High Pull | 185 | 3 | 1 |
| 195 | 3 | 2 |
Reflection: Jesus fuck, 8 sets are a lot of f’n squats. Legs felt like Jello at the end of the night. Shoulder didn’t feel the best, but better than usual.
Mob: Scap, trap, pec smashing.
Rx’d Blocks: 18 broken up as (5 + 2 + 5 + 1 + 5 + 1)
I’m quite surprised at how much food is involved and allowed per block! Energy was high throughout the day, Can’t wait to see how it translate to performance in Oly class. Shoulder still bugging though.
Mob: Smashing (scap, pec, trap, glutes, hams)
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Power Snatch | 115 | 3 | 2 |
| 125 | 3 | 3 | |
| Power Clean | 135 | 3 | 2 |
| 145 | 3 | 2 | |
| Power Jerk | 145 | 3 | 2 |
| 155 | 3 | 2 | |
| Snatch High-Pull | 185 | 3 | 2 |
| 195 | 3 | 2 |
| Exercise | score |
|---|---|
| Fight Gone Bad | 302 |
Mob: scap, trap and pec mobility. Smashing with lacrosse ball.
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Back Squat | 255 | 5 | 5 |
| Hang Clean (mid thigh) | 150 | 3 | 2 |
| 165 | 3 | 3 | |
| Halting Clean Deadlift (hip) | 185 | 3 | 1 |
| 195 | 3 | 2 | |
| Stiff leg Deadlift (on plate) | 210 | 5 | 3 |
Reflection: Squats were taxing, Shoulder felt marginally OK. I’m still quite diligent about getting that mobility in before working out. Again I felt a little rushed in the gym, I think it’s because I spend so much time on the squats, specifically the warm-up sets. You can’t just jump to 255 and not be nervous about hurting something on that first rep!  So I end up spending almost half the session on squats. I was hoping to do a 7 min WOD at the end but there was no time.Â
Overall the session was pretty good.
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Jerk Behind the Neck | 160 | 3 | 5 |
| Push Press | 140 | 5 | 2 |
| 150 | 5 | 2 | |
| Jerk Dip Squat | 205 | 5 | 3 |
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Clusters | 135 | 5 | 1 |
| 155 | 3 | 1 | |
| 165 | 3 | 1 | |
| 175 | 2 | 1 | |
| 185 | 2 | 1 | |
| 195 | 1 | 1 | |
| 205 | 1 | 1 | |
| 215 | 1 | 1 |
| Exercise | Rounds |
|---|---|
| AMRAP 7 mins Kettlebell Swings @70 + Kickouts | 15 |
Had a massage at Sparx Wellness Centre today it was incredible. I may or may not have proposed to my masseuse at the end of it.
Anx: 0 \o/.
Went to watch “mah peeps” tackle 15.2 of the open
.
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Muscle Snatch + Tall Snatch | 95 | 3 | 5 |
| Tall Jerk | 95 | 5 | 3 |
| Muscle Clean + Tall Clean | 115 | 3 | 3 |
@CAM 