12/20/2014

AM
5-7 rounds @ easy pace
:60 airdyne
20m/side 1-arm farmers walk, 70
:60 row
3/side KB windmill
:60 FLR on ground

PM
A. Squat snatch, accumulate 5 singles @145 or higher; rest as needed
B1. Weighted ring dip, 2x2-3, 20x1; :90 rest
B2. Weighted pronated pull up, 2x2-3, 21x0; :90 rest
+
8:00 @80% of (5 unbroken toes-to-bar + 5 unbroken deadlift @165 + 5 bar facing burpees)
4:00 rest
8:00 @80% of (15 hip extensions + 15 box jump/step down, 20 + 15 airdyne calories)
+
Not for time:
400m sled drag, moderate load allowing for minimal rest

AM
5 rounds complete

PM
A. Errrr..... 1 rep complete @145 and 1 rep complete @125. This didn't go well. Dropped the bar on my back while warming up and things just went downhill from there.
B1. 20-25
B2. 35-40
+
complete
+
complete
+
complete with 90# on sled


Today was rough man. Real rough. While I was warming up for the snatches I could tell I didn't have a lot of energy. I was supposed to 5 singles at 145 or higher, and I knew it would take me awhile to even get to 145. I hit 105, 125, then went for 135. When I snatched 135, the bar went too far behind me and I lost control of it. I usually fail out in front but this time it went behind and I didn't get out of the way in time, the bar dropped on my lower back. It hurt. It also really freaked me out. I tried to shake it off and went up to 145. I caught it completely on my toes, I'm not even sure how I managed to stand it up. I tried again and failed. Then I failed three more times. I could tell I was afraid to actually drop under the bar and punch it above my head because I was scared I would drop it behind me again. Stephen told me to keep trying because I need to learn how to regain my confidence in situations like this. I failed two more times and each rep was getting worse and worse. The bar was way out in front because I just didn't want to actually land on my heels. It was all mental. I legitimately almost burst into tears right on the platform. I was extremely frustrated and I couldn't shake the fear of dropping the bar behind me. It was so dumb. Stephen told me to take tens off each side and go down to 125. I managed to hit one rep and then called it. This was probably one of the worst snatching sessions I have ever had, and I was mad because I felt like I had completely wasted a lifting session. 

Weighted dips and pull ups felt good today, I think a weighted pull up PR might be in the near future.

The 8:00 pieces were good, although I was pretty drained by this point. Not sure why my energy was so lacking today. My TTB are getting really fast and easy. Deadlifts were easy. I wore the wrong pants to do box jumps. 

I used 90# on the sled, I only stopped a few times to change directions. I was moving pretty well. 

Overall, not a great day, but bad training days make me appreciate the good ones.