Saturday, December 6, 2014

12/6/2014

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. 1 squat snatch + 1 overhead squat, build to a tough set
B1. Weighted dip, 2x3-5, 20x1; :90 rest
B2. Weighted pronated pull up, 2x3-5, 21x0; :90 rest
+
8:00 @80%
8 CTB pull ups
8 deadlifts @155
8 bar facing burpees
+
4:00 rest
+
8:00 @80%
:20 L-sit accumulation 
16 alternating box step up/step down @20
12 airdyne cal
+
Not for time:
400m sled drag, moderate load allowing for minimal rest

AM
5 rounds complete

PM
A. 155, then hit 165 for a snatch PR
B1. 10-15
B2. 20-25
+
complete
+
complete
+
complete with 90# on sled


Really excellent day! Snatches felt great today. I started at 125 and added 10 each time. Every rep felt exactly the same, a patient pull off the ground and fast under the bar.  I was keeping the weight back on my heels and didn't fail any reps. The overhead squats were also much better than last week. This was the best my snatching has been in quite awhile. Stephen told me to just go for a 165 PR. I failed it twice, I wasn't getting aggressive punching my arms back in the bottom of the squat so I was falling forward. I went for it one more time and got it! It felt great, it was very easy to stand it up. I think I could definitely hit 170 in the next month or two. Very excited about this PR, especially since I have been trying hit 165 for the past three months. Progress! 

I probably should have gone heavier on both the dips and weighted pull ups, haven't done those in quite awhile so I wasn't really sure where to start. 

The two 8:00 pieces went well, CTB pull ups are getting very easy and fast. My cycle time on those is getting much quicker. I broke the deadlifts up 4/4, I'm not sure why. Looking back, I didn't need to do that. L-sits were done in sets of :10. 

Sled drag was tough but not nearly as terrible as last week. 

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