11_7 Fri Asymetric day and CRF

20 min Z Health
Tested
TGU
rot and lunge, KR press
rot and lunge KB towel hammer
1 arm ring row
all tested great!

Circuit style, little CRF focus

1 arm ring row
just outside shoulder width feet
BW x 7/7
BW x 7/7
BW x 7.7

KB Press
done in rotation (to outside) from lunge position, focus on speed
16 x 7/7
16 x 7/7
left side tested better than right (even though movment was higher RPE)
16 x 7 LEFT only
16 x7 LEFT only

TGU
16 x 1/1
24 x 1/1, Left side tested better
24 x 1 left only
24 x 1 left only

KB Towel hammers, rot outside, lunge position
12 kg x 8/8
12 x 8/8
12 x 7 left only (tested better) hmmm--all left sided work was testing better today?

CRF work
opted on snatch work, goal 70 reps and time it
70 reps total in 3:46, movement still tested fine
did not record HR
did as 24 kg x 20/20 and then 15/15
pace puts me roughly at about 88 in 5 minutes
new RKC standard for me is 100 for rest in June--no problem.
will work up to 28 and 32 kg coming up if snatch keeps testing well
overall RPE 8 for snatch