back squats

forgot to post this yesterday.

mobility
bergener warmup

bs:
1 x 3 x 45
1 x 3 x 135
1 x 3 x 185
1 x 1 x 225
1 x 1 x 275
4 x 1 x 325
1 x 8 x 325

On the minute
Perform the following on the minute for 8 minutes:
2 Power Snatches @ 80%-85% of 1 RM
3 Handstand Push Ups

w/150#

power cleans

mobility

pc:
1 x 3 x 55
1 x 3 x 95
1 x 3 x 115
1 x 1 x 135
1 x 1 x 145
1 x 1 x 155
1 x 1 x 165
1 x 1 x 175
1 x 1 x 185
1 x 1 x 195
1 x 1 x 205
1 x 1 x 215
5 x 1 x 225 w/ 1 min rest

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
KB Swings 2 pood
Sprint 40 yards
 5:02

bench press

mobility

bp:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
5 x 3 x 245

Complete 6 rounds for time: 
53 yard Farmer's Walk 
Sprint 1/2 Gasser

4:53 w/ 2 pood kbs

power snatch

mobility
bergener warmup

ps x1: 5# increments

95-190(pr)

Every rep after 160 was pushed into place. Need to work on dropping under more effectively.

135# ps every 7 sec.  12 reps 

This pace would give me a 3:30 Isabel time (:28 sec pr!) if I can maintain it. Gonna add this to my few remaining snatch WODs and see how it goes.

deadlift

Back home. Tired from traveling but grinded through a WOD.

mobility
bergener warmup

dl:
1 x 3 x 55
1 x 3 x 135
1 x 3 x 225
1 x 1 x 315
5 x 1 x 415

pu:
100 x 1 = 10:00

Specifically did singles to see how long.

back squat

On the road and finally got a workout in at a 24 hour fitness. This one is a bit pricier than normally, racking a beefy $25 for a day pass. I'll be looking for a different gym if I get the opportunity to do another WOD.

mobility

bs:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 1 x 225
1 x 1 x 275
4 x 1 x 320
1 x 7 x 320 

I initially planned on the the last set being three reps, but felt good so kept going.

Power Snatch

mobility
bergener warmup

Complete:
Power Snatch 3 RM
then...

1 x 3 x 55
1 x 3 x 75
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 140
1 x 3 x 145
1 x 3 x 150
1 x 3 x 155
1 x 3 x 160

Complete 5 rounds of:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 85-90% of 3 RM Power Snatch
Rest 120 seconds between sets.

W/ 135#