Feelin the conditioning

Thursday

Took the day off. The plan is to switch my rest days to Thursday and Sunday.

Friday

Strength
Paused Front Squat – 4×3 @ 90kg

Weightlifting
1) 10:00 to establish a 1RM Power Snatch
2) 10:00 to establish a 1RM Power Clean & Push Jerk

Since I did this at home, couldn’t really go too heavy. Finished with 68 power snatch and 95 clean & push jerk.

Skill
1a) 3X1:00 ME handstand hold – rest 60 sec.
1b) 3X5 Dip Squats @ 120% of 1RM Jerk (130kg) – rest 60 sec.

2) muscle-up progressions

Conditioning

7min AMRAP:
3 deadlifts @ 100kg
7 push presses @ 50kg

rest 5 min

5min AMRAP:
5 Overhead Squats @ 40kg
10 Burpees

Completed 8 rounds 3 reps on the first one and 5 rounds on the second. It was fun and not nearly as taxing as I thought it would be. Really felt like I’m getting in shape.

Saturday

Weightlifting
Snatch: warm-up sets, 2×70, 2×75, 2×75, 2×75, 3×60
Clean&Jerk: warm-up sets, 2×90, 2×95, 2×95, 2×95

Strength
Pause Front Squat: 3×3 @ 100kg
Snatch Pull: 3×3 @ 95kg
Clean Pull: 3×3 @ 115kg

Conditioning

100 burpees for time.

Tried to keep a steady pace instead of pushing for a PR. Completed them in 8 min.

Sunday

Paused Front Squat – 4×3 @ 90kg

Rest day. Threw in some paused front squats to get the blood flow going.

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