I needed a nice workout to cap off the rough week.  There was a small group of us at the 3:30pm class. I like the time slot, it makes me leave work on time on a Friday and I get a workout in before most people are off for the weekend rush!

Friday is Snatch day right now and they aren’t easy! My shoes were still a little wet from Weds running in the rain! Our warmup included PVC Overhead Squats with a really slow (5 seconds) down and up movement, jumping extensions, and jump rope.

I kept thinking the Snatch was the same weight scheme as last week, but everything was actually 5% heavier!  So we did 3×3 at 65%, then 70%, then 75%, and finally back down to 65% with a 90 second window to do each set of 3.   I had 72, 77, and 82 on the bar. 82 felt pretty heavy and as I look back at it, I realized that those weights were of my 1 rep max from earlier in the year and not from the 1 rep for this cycle which was 85. I’m pretty sure I didn’t get consistently get down to the full squat depth, but I tried.  I also dropped the bar on one of the sets.

The MetCon was some more shoulder intense work.  It was a couplet of Wall Balls (14#) and some version of Toes 2 Bar. I did the first 3 rounds doing toes to lower bar. They weren’t good kipping ones though!  After that it was too much and I just did hanging knee raises. The rep scheme was 10-9-8-7-6-5-4-3-2-1.  I finished in a time of 6:48.

When will the should work end???