1/6/2015

A. Hang squat snatch, 3x max in :60 @125; rest as needed
B. Front rack alternating reverse lunges, 2x16-20; 2:00 rest
C1. DB bench press (back to feet planted) build to a 5RM in 3 sets, 20x1; :60 rest
C2. Pendlay row, 3x4-6, 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:
:30 airdyne @97%
4:00 walk rest or airdyne very easy
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5:00 airdyne @Z1

A. 4-4-4
B. 105-115 (18)
C1. 30-40-50(3)-45
C2. 115-125-135
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complete
+
complete
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complete


Hang snatches were really solid today. I decided to do all singles instead of trying to string any reps together because returning it to the hang takes a lot of energy for me and I decided it might be better do just do singles. The weight felt light every time, this was actually more aerobic for me than anything else. I was breathing a bit hard after the third set, not sure if this is a bad sign orrrrrr....errrrr. It's probably because I was dropping the bar after each rep. I got 4 each time, on the third set I tried to push myself before I was ready just to see what would happen so I went for a 5th but failed it. Overall these felt really good today. 

The reverse lunges were very hard on my lungs as well. They didn't really bother my legs, I was just breathing really hard through both sets. I dropped the bar on the 18th rep of 115, I'm not sure why I did that. I was being a little bitch, that's why. I definitely could have done TWO more reps. Come on man.

DB bench press felt very easy on 30, 40, and 45. I went from 40 to 50 but failed after the third rep. Not sure why, I got it last week but was struggling with that weight today. I went back down to 45 and got an easy 5 reps. I was also getting really distracted by the conversation around me while I was doing the set at 50 and I need to not let that affect me. If someone pulls my focus away during DB bench then I immediately lose it. If I have this again next week I'm going to try and drag my bench into a corner or something. It's my own fault, I need to learn to tune people out when I'm lifting. Pendlay rows felt good. 

Airdyne sprints hurt real bad today, after the second one I was already feeling really lactic in my legs. This was the first time that has happened, usually it doesn't happen until after the 4th or 5th set. I'm not sure why I was breathing so hard on everything today, but I still count today as a good session. Snatches were great and DB bench is definitely getting easier.