Today started off gloomy but turned into an awesomely SUNNY and HUMID and HOT day!!!!!!!!! I saw the workout for the day, saw a movement that I despise (push press), so I decided that I’d do it. Because, you MUST do things you HATE…. complacency sucks!


100m Front Rack Carry (I used 110#) 

21 Pullups

21 KB Swings (70#)

21 Push Presses (same load as carry… YUCK) 

100m Front Rack Carry 

15 Pullups

15 KB Swings

15 Push Presses

100m Front Rack Carry

9 Pullups

9 KB swings 

9 Push Presses 

The only thing that really sucked about this were the presses and the front rack carry. I despise any sort of carry…. and front rack for 100m is a movement I’d compare to water boarding…. slow torture and you feel like you’re suffocating. Then I waited a bit, and started my strength for the day.

Power Snatch: 70% x 3, 75% x 3, 80% 2 reps x 2 sets, 85% 2 reps x 2 sets, 93% 1 x 2 sets

Power Clean + Power Jerk: 75% x 3, 80% x 2, 85% x 2

Power Clean: Doubles for 5 sets

Overhead Squat: 80% 2 sets x 2 reps, 85% 1 rep x 3 sets (It was supposed to be 2 reps, but my knee was hurting so bad I could barely stand up.)

Half Snatch Balances: 100% of my power snatch for 2 reps x 5 sets. Basically just a snatch balance, except you stop halfway down. I do this because with power snatching, my biggest issue is allowing myself to dip lower and come to a dead stop instead of just falling into a full squat.

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