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A. Snatch balance; 3 emom x 5 w/ empty bar
Done! No prob. Only felt a little slow
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B. Power snatch + squat snatch; 6 complexes; rest 2:00
Today didn't use oly lift shoes so it was a little more challenging to get to the right positions, but didn'f failed any weights.
warmup: 20; 30; 40; 50kg
work: 53; 55; 57; 58; 58; 60kg
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5 sets @ 75-80% effort:
400m run
12 alternating DB snatch (22.5kg)
12 burpee box step ups (24")
12 thrusters (30kg)
rest 3:00 b/w sets
Well... i know what you meant with 75 to 80% effort... but i got carried away... I know that this kind of intensity, for me, and at this point, isn't the right thing... Sorry :P
1st round: 4'17'' (it was so easy, that i had to mentally pace it slower to handle the next sets)
2nd: 4'23''
3rd: 4'25''
4th: 4'25''
5th: 4'29''
In the running portion, the legs felt like bricks from the 2nd round onward... :P
The burpee step-ups killed my quads... and were a hard movement
In the image below, you can see that the thrusters, although with 30kg, were super 'expensive' metabolically for me, with the HR going up
I'd say that the last round was a 95% effort... ended on the floor breathing VERY heavy with some drool :P
Mood: ok also :)
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