Saturday, January 10, 2015

1/10/2015

AM
5-7 rounds @easy pace
:60 airdyne
20m/side 1-arm farmers walk, 70
:60 row
2/side turkish get-up
:60 FLR on ground

PM
A. Squat snatch, build to a tough single
B. Weighted ring dip, build to a tough single
+
For time (GRID score 3):
4 rope climbs
+
8:00 @80% of (3 bar muscle ups + 6 deadlifts @155 + 9 bar facing burpees + 12 wall balls @14 to 10)
4:00 rest
8:00 @80% of (250m row + 20 box step up/step downs @20)
+
Not for time:
200m indoor sled drag, moderate from the waist, play w/all directions- forward, backward, sideways

AM
5 rounds complete
35# KB for TGU

PM
A. 145 (155 Fx4)
B. 205 (PR+2) (147 BW + 58)
+
1:13
+
complete
+
complete
+
complete w/115# on sled


I think today was the best training day I have had in the past few weeks. I felt great throughout the entire day, my muscles weren't fatigued and I had a lot of energy. 

I was getting a bit frustrated on the snatches, every rep was fast and easy up through 145. I got under 155 four times but fell forward on every rep, that was annoying. The weight never felt heavy, every pull was very easy. If I would have been able to hit 155 I think I would have been able to maybe hit 160 because I was feeling really good, I just kept tipping forward in the bottom. Oh well. I guess it's a good sign that the weight is feeling lighter, now I just need to keep my technique consistent. 

I was very happy about the weighted ring dip PR. I weighed myself before I started and I'm currently at 147 pounds. The last time I hit a weighted ring dip PR I was at 153 pounds. I did one rep with a 53 pound KB and it wasn't that hard so I added 5 pounds and hit a 2 pound PR. 58 pounds was definitely tough, I got a little light headed coming up out of the dip. 

The rope climbs went way better than I thought they would! I thought it would take me almost the whole 2:00 to complete all four rope climbs but they felt really good today, I was taking very little rest between climbs and each climb was pretty fast. I need to work on a faster descent technique, that was my limiting factor today. 

The 8:00 pieces both went really well. Bar muscle ups were all unbroken and fast. Deadlifts and wall ball were also unbroken. Breathing was really good throughout both pieces.

I probably should have gone a bit heavier on the sled drag, last time I did 115 and it was extremely tough but that was the day I had been traveling in the car all morning and had no energy, so 115 was a lot easier today. 

Today was an excellent training day, I felt really good and there was a fun energy in the gym. It's nice having all my pals back in town.



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