11/6/2015

AM
3 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB farmers walk) switch @20m

PM
A. Snatch, 10:00 tech/speed work, your choice of variation- load according to feel today, moderate/tough is okay if the shoulders say so...
B. Clean pulls, 5x1 @240; 2:00 rest
C. Dead-hang to inverted on rings, accumulate 6 singles w/:02 pause @top, rest as needed to ensure quality
+
6 sets for even times:
3 wall walks
15 row calories
:90 walk rest
+
1600m run @Z1

AM
complete
35/70 for offset carry

PM
A. complete up to 135
B. complete
C. complete
+
1:13
1:16
1:13
1:15
1:10
1:11
+
complete


Pretty solid day!

Snatches went pretty well today, I worked up to 135 easily (video), although it definitely felt weak overhead. The pull was light but I could tell I'm not as stable overhead as I used to be, the second rep at 135 was shaky coming out of the bottom. It's frustrating that 135 is heavy overhead but I know it will get better over the next few weeks. I also think the pull into the bottom of the squat was slower than normal, my speed isn't where it was before. I'll have to just keep working on it. 

Clean pulls were real heavy today, none of them got very high (video) and I could tell I was rounding my back on most of them. 

Dead hang to inverted were fine, no problems here. 

The wall walk/row piece went pretty well, my times differed a bit only because of my transition from the wall to the rower. On some of the sets it took me a few seconds to get my feet strapped in. Overall I thought this went pretty well, I'm getting much better at keeping my rows consistent and really pushing it even though I'm tired. 

Z1 run wasn't as good as last week, I didn't stretch my calves/ankles/hamstrings enough before I started. For some reason my ankles have been really tight lately, not sure why. 

Also did a few sets of bar muscle ups after my training was done, no problems at all! I hit three easy sets of three and had no pain in my shoulder. This is a relief.