Wednesday at the Y

Donna and I managed to get together at the YMCA in Pittsfield to squeeze in our Performance Menu workout. I am still trying to stay light on the weights. But want to work hard on the MetCon part of the workout.

Front squat - (70% x 3, 75% x 2, 80% x 1) x 3

Matt: 205-205-225/135-175-205 x 2 Donna: 85-90-100

Snatch pull - 100% (of snatch) x 3 x 3
Matt: 135 Donna: 65

Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single

Matt: 115-135-155-175 Donna: 75-85-95-100

MetCon-

3 rounds for time of: 15 KB deadlift high pull - 30% BW 20 KB 1-arm snatch - 25% BW

Matt: 60#/45# 4:01 Donna: 45#/20# 4:52

Both of us are feeling the effects of heavy lifting this week but it is a rest day tomorrow so we will get some quality recovery in.