With the Open for 2016 over, and 4 days of inactivity under my belt, today was back to the grind.
It was not a fun workout.
Warm up was a shuttle run, 10 bar rows and 10 air squats for like 3 rounds.
Then for strength work we did 3 sets of 3 front squats. Did 225#, 245# 255#
Followed that up with 3 sets of 8 bent over barbell rows, did the first set subinated, much to the protests of my coach, so the 2 other sets I went pronated.
135#, 135#, 145#. I'm not nearly as bent over as I feel.
The horrible WOD was an increasing rep scheme couplet:
9-15-21 of
- power snatch 95#/65#
- row for calories
Should have done women's Rx, but did 75# instead. First round was a dream, flew through it. Back to the snatches after the row was not so fun. Made it to 9 before dropping, but that was a fight.
Third set of snatches was supposed to be 7-7-7, but ended up 7-7-4-3.
And that last row was just dismal.
Oh well, back at it.
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