12/23/2014

A. Hang squat snatch from just above knees, build quickly to a heavy single
B. Front rack walking lunge, 3x6-8 steps; 2:00 rest
C1. DB bench press w/feet and knees raised, 4-4-4-4, 20x1; :60 rest
C2. Axle pendlau row, 4x1-2, 20x0; :60 rest
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5:00 airdyne increasing effort every :60 so that last :60 is hard
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4 sets:
:20 airdyne sprint
3:10 walk rest or airdyne very easy
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5:00 airdyne @Z1

A. 145 (155 Fx2)
B. 135-145-155
C1. 30-40-45-50(2)
C2. 130-140-150-155(1)
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complete
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complete
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complete


Snatches were MUCH better than they were on Saturday. I pushed my terrible lifting session from the weekend out of my head. I worked up to an easy 145, it felt great. I got under 155 pretty easily but at the last second I fell forward, DAMMIT. I really thought I had it. It would have been nice to hit that because that's my current hang snatch PR. I tried again and it wasn't even close the second time. I'm happy that 145 was so easy though. I also realized I can't wear my knee sleeves when I'm snatching from just above the knees. As I was moving the bar down into position, I realized I was very aware of the bar moving over my knee sleeves and it was distracting. I pulled them down and was able to snatch just fine without them, so that's good. Maybe I don't have to rely on them as much as I thought. 

Walking lunges went really well, those are actually pretty enjoyable. I got 155 for 8, the last few steps were tough but it never felt horrible. 

DB bench wasn't as good as last week, I was only able to get 2 on the last set. I always really struggle with the first rep on DB bench. Pendlay row was tough simply because my hands are small and it's hard for me to grip the axle once the weight gets really heavy, I'm basically just doing what I can on that. 

Airdyne sprints were rough as usual, I went really hard on these. Legs were hurtin real good.