OL 121022

BBG

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

\\ worked off 175 1RM rather than actual 180 in an attempt to get more quality reps in, ended up failing 1 rep at 90% and both reps at 95% anyways...both missies were in front because I wasn't patient enough and jumped too early

2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. 2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.

\\ snatch first-pulls at 205, behind neck push press at 154, both weights challenging but manageable

Skill

10 minutes free-standing Handstand practice.

\\ making progress - i can get a few steps in probably 30-40% of the time i kick up now, a nice side effect is i can hang out in a free standing handstand for a few seconds at a time pretty consistently now

Conditioning

50 KB Swings 32/24kg
-then-
3 rounds of:
50' HS Walk (scaled to 12' ha)
15 T2B
-then-
30 KB Swings 32/24kg

\\ 11:38, I scaled the HS walk so I'd finish the workout in the 12-14 min time frame. KB swings were hard but not soul crushing, did 5x10 for the first 50. T2B were ok, 10-5; 7-8; 7-8. Pretty happy to have done HS walks in a workout even if it was only 3x12'. Last 30 kb swings were ok, should have sacked up and done it in like 2 sets rather than 5-5-7-7-6.