9/2/2014

AM

50:00 AirDyne @ Z1, off bike every 10:00 for 5 CTB pull-ups + 10 hand-release push-ups + 15 air squats

PM

A. Squat snatch, 6 x 1 @ 135; begin a set every :60
B1. Back squat, 8-5-2 @ 80-90%, 20X0 - stick to the tempo; :30 rest

B2. Legless rope climbs, 3 x 1; 2:00 rest

C1. Ring push-ups, 3 x AMRAP in :40; :20 rest

C2. 1-arm DB row, 3 x 2-3/arm, 20X0; :10 between arms, :30 rest

C3. Double KB front rack walking lunge steps, 3 x 12 total heavy; :60 rest

+

3 sets:

:40 AirDyne @ 97%

5:15 rest

AM

complete

PM

A. complete

B1. 175-195-215

B2. complete

C1. 18-18-176

C2. 70-75-80(2)

C3. complete with 35# KBs

+

complete

Snatches felt a little off today although they were better than last week. I fell forward on a few of them and had to chase it a bit before I could drop it. I failed one rep, I went too far forward in the bottom and lost it. The only reps that felt 100% clean were the first and last rep. Back squats are feeling much better, woohoo! I have been doing those in my nanos since they have been paired with rope climbs and I don't like to do rope climbs in my lifting shoes. I could probably go a bit heavier on the squats if I had my oly shoes on. The legless climbs got better each round, the first one was a little tough but the 2nd and 3rd climbs felt easy. Those are fun!