Wednesday, August 21, 2013

8/21/2013

For time:
20 squat snatches, 95#
+
3 sets of:
:35 prowler @ 95%, moderate load that allows foot turnover
3:55 rest
+
3 sets of:
:35 row @ 100%
3:55 rest


4:42 (did this on July 9 with 90# and it took me 8:23, so this is a huge improvement) 
+
complete with 90# on prowler
+
complete


I can't even believe how much my snatches have improved in just the last month. I figured I would beat my previous time but I did not know I would cut it almost in half. I was able to do all of the snatches in sets of 2 except for the last rep. I also failed rep 10 (fell forward at the bottom) but other than that all of them were touch and go sets of 2. I think I was taking a bit too long of a break between sets because I figured at some point I was going to have to switch to singles so I was already preparing for that but I never had to go to singles, so I think next time I could do this even faster. The weight felt light and I was moving under the bar quickly. I am so happy with how well this went. I actually like snatches now, who would have thought! The prowler was also not as bad as two weeks ago, I think I have finally found a good pace where I can keep moving the whole time. I am also starting to recover a lot faster after the prowler, I noticed I didn't have to wait as long between the prowler and row sprints, which is a good sign. The row sprints sucked and felt like they were taking forever. Overall a good day!



8/20/2013

A. Front squat, build quickly to a tough single, stop when speed out of the hole slows significantly
B. Hang squat clean, take your time and build to a max
+
For completed reps:
1 muscle-up attempt every :30 for 5:00
5:00 rest
1 muscle-up attempt every :30 for 5:00


A. 205
B. 185 (PR+10)
+
got 5 MUs out of 10
5:00 rest
1 MU out of 10 (this was a fail. Still trying to work on doing them without a false grip)


Today was good and bad. I am very pleased that I was able to work up to 205 on the front squat because my max is 210, so that gives me hope that I can PR my front squat pretty soon. I am REALLY happy that I was able to PR my hang squat clean today! They all felt really good and I didn't really struggle with standing any of them up except for 185, Stephen said it looked like my head was going to explode. I think I could get 190 relatively soon. The muscle ups were an epic FAIL today. I am in a weird spot right now with my muscle ups. For the past few weeks I have only been doing them without a false grip and since i am still getting used to this they are hit or miss. And I haven't used false grip in so long that now when the non false grip ones start to fail I can't use false grip because it feels very awkward now. So I am in a weird limbo where I can't do false grip anymore but I am not that good at non-false grip to do them consistently. I just have to keep practicing them and I also need to start doing a couple every day. I have only been doing them once a week when they are programmed but they won't get better unless I do them more so I'm going to start doing them in my warm up or cool down. Also I realized I tend to do this thing where if I PR something then I'm like "oh well even if these suck I still PRd my hang squat clean so whatever" and I need to not think that way. Just because I PR something doesn't mean I can use that as an excuse to mentally check out of the rest of my workout. 




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