12/30/2014

A. Hang squat snatch 2014 regionals style, 3 attempts for max, 1 attempt every 2:00
B. Front rack walking lunge, 4x4-6; 2:00 rest
C1. DB bench press w/feet & knees raised, build to a 5RM in 3 sets
C2. Pendlay row, 3x6-8, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
4 sets:
:25 airdyne @97%
3:35 walk rest or airdyne very easy
+
5:00 airdyne @Z1

A. 130-140-150
B. 140-150-160-170(4)
C1. 30-40-45
C2. 105-115-125
+
complete
+
complete
+
complete


Solid day. Hang snatches went really well. I only fell forward on my toes on one rep (140) but I still managed to make the lift. 130 and 150 felt really good and both attempt were pretty easy. It was fun treating it as a regionals style workout! After it was over, Alex and Stephen encouraged me to go for 160 just to see if I could hit a PR. I failed it three times. DAMMIT. The first two attempts were too far out in front, I wasn't getting aggressive punching my arms back. I actually thought I had it on the third attempt, I got under it but my arms started wobbling once I was in the bottom of the squat and I lost it. I'm confident I could hit this if my arms weren't as fatigued. The weight never felt heavy, I think by the third attempt I was just tired. But a 160 hang snatch is coming soon. Alex said once I hit a 160 hang snatch I'll be within 100 pounds of him which means I'll earn my place back in his circle of friends, so I'm using that as motivation. 

Walking lunges were tough today but not terrible, I was hoping to get 170 for 6 but my left leg was not having it, it was really tough to stand up on my left leg on the fourth rep. I'm actually starting to enjoy front rack walking lunges (as long as it's a barbell and not kettlebells). 

DB bench was pretty good, although 45 was definitely a struggle for 5 but I'm happy I was able to hit that. I know I would not have been able to get 50 for 5. No way sir. Pendlay rows were good. 

I think I should have pushed a bit harder on the airdyne sprints, I went balls out on the fourth one and realized I wasn't going that speed for all four of them. They were still fast though. These are definitely not enjoyable nor will they ever be. Overall I was very happy with my training today.