Wednesday, January 21, 2015

1/20/2015

A. Hang squat snatch, 5x3 unbroken @105, begin a set every :90
B. Front rack alternating reverse lunges, 3x10-12; 2:00 rest
C1. DB bench press (back to feet planted), 3x max @45/hand, 20x1; :60 rest
C2. Pendlay row, 3x2-3, 20x0; :60 rest
+
5:00 airdyne, increasing effort every :60 so that last :60 is hard
+
3 sets:
:45 airdyne @97%
5:15 walk rest or airdyne very easy
+
5:00 airdyne @Z1

A. complete
B. 125-135-140 (10)
C1. 7-7-6
C2. 145-155-165(2)
+
complete
+
complete
+
complete


Snatching was really solid today. My speed under the bar is definitely getting much faster, I think being around lifters like George, Alex and Austin has impacted my snatching. All of them are so fast under the bar and I've been trying to learn from them. Return to the hang wasn't nearly as bad as last week, but then again the bar was 10 pounds lighter today. I only tipped forward on my toes on one rep, so that's good. Progress! 

Front rack reverse lunges were better than last week, except I thought I only had 2 sets today so I started a bit heavier then I originally intended. I looked at my notebook after the first set and saw it was THREE sets instead of two, oops. I ended up going to 140 and it wasn't too bad. 

DB bench is getting better! I was happy to hit 7 for the first two sets. I'm becoming more confident with this. 

Airdyne sprints were real rough today, I felt very pukey after the second and third set. 

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