My Gnolava

Cleans (power) 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 95 - 95 - 115 - 135 - 135 - 165 - 205F - 185F - 185 Made vids of my form...some good some not so good.

7 RFT 7 kb thrusters 35 each 3 slow negative pullups 15:30 Rough. New style:  cf mainsite 3 days on 1 off like this: Day 1 less than 50% of the prescribed Day 2 as hard as possible Day 3 less than 50% of the prescribed If the workout is a lift - do it. So today was day 2 of the current cycle.

400m 30 burpees 400m 11: 01

For time 25 WBS 15 Cleans 155lb 7 pullups (jumping negatives) 8:03 Wider grip on cleans helped on the wrist pain. This was half the reps and pullups instead of muscle ups.

C&J 1 - 1 - 1 - 1 - 1 Tried to repeat my 205 but was having pain in my right hand. So I got 185 pretty easy. I'm happy with that. Did some negatives with pullups and some good mornings with 45lb bar to emulate the workout posted today.

For time (225 lbs) 15 DL 400m 12 DL 400m 9  DL 400m 13:00 Time to tighten up my diet.

AMRAP 20mins 100m run (treadmill) 5 pushups 10 squats 9 and 100m

Clean and Jerk 3 - 3 - 3 - 3 - 3 135 - 155 - 175 - 185 - 205F I failed on the 205 but I got one rep! That's a previous PR before all the crap.

Snatch 3 - 3 - 3 - 3 - 3 95 - 115* - 115 - 125 - 135* I did split landings. Set 2 was faulty. The last rep of the last set was not great a bit of pressing. The 2nd rep @ 135 felt solid.

I guess I'm getting better. Did today's as close to prescribed as possible with no rower. Fot time: 35 SDLHP (53lb kb) 30 burpees of tue bar 30 hang cleans 135lb 18:58 1 sdlhp with 45lb bar is sub for 10m. I can pull harder than that and get 22 cal in a minute of fgb (actually less the mounting time) so I went a little heavy and added 5 reps to be sure.