Last week (Tuesday?) I did workout 4 out of the five on my plan:
Floor locomotion/core/hand balance stuff
3 x 10 barbell rows from floor at 80 lbs alternating with
7 x 3 cleans at 70, 80, 90, 100, 110, 115, 117
At 115 and 117 the quality was inconsistent with early arm pull on some of the lifts. Not all.
Friday we did “Christina”:
AMRAP in 20 mins
9 Squat Cleans (I used 65 lbs)
9 KB Swings (I used 24 kg)
9 Toes to Bar
9 Push-Press (65)
What a long slog this twenty minutes felt like. I only got about 3.75 rounds. That was at noon. I did the workout again with two other women at 5:30, using a 33 pound bar instead of 65 and everything else the same, and got 4+ rounds. I was nice and tired!
Today, workout 5 from my plan:
Snatch drops from overhead bar position–I warmed up by rowing and then doing a bunch of these snatch drops with the 5-lb stick as well as heaving snatch balances. I also did lightweight tall snatches from on my toes with the bar on my back/shoulders and then from the scarecrow position. My focus is on finding the bottom when receiving the bar, rather than power snatching and then finishing the squat. Focusing on the same thing, I then did 5 x 3 snatches at 30, 33, 40, 45, and 50 lbs. I felt lackluster. No biggie; we had just had the yoga class and it felt good to be moving even though I sort of just wanted to go home and relax! Then I did 3 x 5 overhead squats at 63, 68, and 73. My “core” felt fatigued but the squats felt well balanced anyway.