August 29th

8- felt good today, better than the last few Fridays. Snatches were mixed but definitely an improvement in overall consistency.

A. Squat snatch; 5 singles @88+% 1rm; rest 2 min
40 x 2 x 3
50 x 2 x 2
60 x 2 x 2
70 x 2 x 1
77 x 1
Main sets: 81 x 3 x 1, 82, 83kg. All felt pretty good, still need to finish more and stop jumping forward under the bar. Keeps causing me to step forward on anything over 80%.)

B. Deadlift; build to a moderate effort double (not tng)
(Back felt good so worked up to 145kg x 2 and left it there.)

C. Kang squat; 6-8×3; rest 2 min
(Found these more work than I expected as I’ve never done them before. Felt hamstrings big time. Stayed at 40kg.)

For time:
Run 1k
30 KBS @ 32kg
30 burpee jump over KB lateral hop
30 thrusters @ 42.5kg
Row 1k
(17:24. All felt fine apart from the thrusters as usual! Run was 4:50. KB swings were reps of 20+10. Burpees were unbroken then thrusters were 6 x 5 with 5-10s between sets. Just couldn’t keep moving on them. Row was 4:01. Felt fine after a few mins. Thrusters in a workout like that are an instant road block for me still. I’ll keep working on it.)

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