A. Snatch; 3-3-2-2; rest 2mins
185(3), 200(3), 215(2), 225(1), 225# - Hamstrings still very sore from lunges. Caught the failed 2nd 225# rep but didn't chase. Did one more 225# to make up for it. Using Reebok shoes instead of Adistars. Have a tenancy to lose weight forward when I wear them but have to get used to them if I'm forced to wear them in July.
B. Front Squat; 3 reps @ 80% effort; rest 90sec; 4 sets
275, 275, 275, 285# - Last rep was too much for 80% effort. First round was fine but last 2 felt more like 90%.
B1. Weighted Pull Up; 3-5reps; rest 90sec; 4 sets
70(x5), 80(x4), 90(x3), 115#(x2) - Tried another single rep of 115# after the double and it was not gonna happen.
C. GHD Sit Up; 15reps; rest 45sec; 5 sets
Done w/ 2-hands : Headache & needed short pause on last round.
+
Row 30sec @ 90%
Rest 30sec
Airdyne 30sec @ 90%
rest 30sec
x 10 sets
Rows: 1:33->1:35 avg (1673m) - Lower damper, shorter faster pulls, quicker breathing tempo.
AD: 94-90rpm (205 calories) - Slipped to the lower 90's later in the last 3 rounds. Normally I hold 85rpm at an 85% 50/50 effort.
Shoulder: 6 going into the workout. As long as I stay out of the 9 and occasional 8's, I'll be good. Some good prep work actually minimized the pain I expected as I started heavy. The volume and weight feel foreign to me after 5 weeks of the open. We'll be back in the groove here in a few weeks. Rolling some trouble areas tonight before bed.
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