11/15/2014

AM
5-7 rounds @ easy pace:
:90 airdyne
25m farmers walk, 70/hand
:90 row
3/side KB windmills
:40 FLR on ground

PM
A. speed squat clean ladder from gobblers
B. snatch pull cluster, 4x1.1 starting at 165 & adding 10 to each set; 2:00 rest
+
AMRAP in 3:00
3 muscle ups
9 deadlifts, 185
+
2:00 rest
+
AMRAP in 3:00
10 alternating pistols
10 toes to bar
+
Not for time:
400m sled drag, heavy grind outside


AM
5 rounds complete, 25# KB for windmills

PM
A. complete, same score as last time
B. 145-155-160-165 (went lighter due to SI joint pain)
+
2 rounds + 3 MUs and 2 DL
+
2 rounds + 2 pistols
+
complete with 135# on sled


Squat clean speed ladder went well, I got the same score as last time. For some reason it felt harder this time than it did the first time. My legs were more fatigued and I kept catching every lift on my toes. Also, 160 and 175 weren't nearly as easy to stand up as they were the first time. Not really sure, maybe I didn't warm up enough? I got to 175 with more time to spare than last time but I still wasn't able to pull it. It's a bit frustrating but I just didn't have it in me. I don't know if I'll be able to get it at the comp, it just feels so heavy the third time around. Argggg. We'll have to wait and see how it goes. I'm glad I'm consistent on this though, I know at the comp I'll be able to get through almost 3 full times. 

I went lighter on the snatch pulls, started at 145 and ended at 165. I originally had 165 on the bar and pulled it once but my SI joint lit UP. It was already pretty sore from the speed ladder (that happened last week as well) and as soon as I did one heavy snatch pull I could feel it. Once I took it down to lighter weights it really didn't bother me. 

I was a little disappointed in the 2 AMRAPS. Muscle ups felt easy but deadlifts got pretty tough on the second round. Hoping I will be able to grind it out better at the comp. I figured the pistol/toes to bar piece wasn't going to be that good, I haven't done pistols in awhile. I was a little nervous to do them on my right leg on account of my SI joint/butt problems but I didn't feel anything at all! So that's good. Pistols were pretty slow, I did them in my nanos and I usually wear my lifters but I don't want to wear my lifters during the comp. I didn't fail any, they were just a lot slower than usual. I am going to practice a few every day while wearing my nanos so by Saturday I can crank them out a lot faster. 

Sled drag wasn't as hard as last time, legs were definitely tired though.