Shaved off one set at each weight due to time constraints. Unfortunately this session still took an extremely long time because I had to wait around for a warm up or workout explanation to be completed before I could start making noise with either the bike or snatches
For set 1 I used 175lbs, 185lbs, and 195lbs and did not miss any reps. For set 2 I used 180lbs, 190lbs (missed one - too much power when making contact and the bar looped behind me) and then 200lbs/205/215 (miss - too big of a jump late and too slow underneath the bar). Snatches went quite well, and I'm ok with the misses.
That being said, I'm starting to have some left anterior shoulder pain. It didn't bother me in the catch position, and I feel it more with internal rotation than anything else. Its pretty localized to between the anterior and medial heads of my left delt.
B. Paused front squats @ 23X2 tempo; 4 reps x4, rest 2 min
Used 165lbs for each set
Every 90 seconds alt bw the two for 15 total sets (one set = doing assault and then bfb)
1. 10-12 Seconds Assault @ 75% max wattage
2. 10 BFB
*rest as needed bw sets 5/6 and 10/11
Kept the echo bike between 900-1000 watts, burpees took 21-25 seconds.
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