Sunday, January 25, 2015

1/24/2015

AM
5-7 rounds @ easy pace
:60 airdyne
20m/side 1-arm Farmer's walk, 70
:60 row
3/side KB windmill
:30/side plank

PM
A. Squat snatch, build to a tough single
+
6:00 @85% of [5 bar muscle ups + 10 deadlifts @155 + 15 wall balls @14 to 10]
3:00 rest
6:00 @85% of [100m row + 10 CTB pull ups + 10 alternating pistols]
3:00 rest
6:00 @85% of [1 rope climb + 30 double unders + 2 rope climbs + 30 double unders + 3 rope climbs and so on...]
+
Not for time:
100m indoor sled drag, very tough w/big steps from the waist, alternate forward and backward every 25m

AM
5 rounds complete, 25# KB for windmills

PM
A. 155 (160 Fx3)
+
complete
+
complete
+
complete
+
complete w/135# on sled


Today was sort of an off day. It started off well, snatches were feeling really good. I failed one rep at 145 because I wasn't tight in my set up and the bar was way out in front. I tried it again and got it easily. I hit 155 very easily as well. I went for 160 and failed it three times, I was too far forward when I caught it every time. It was pretty frustrating, the pull off the ground never felt heavy and I was getting under it with no problem, I just kept catching it forward. Merrrr. Frustrating. I think if I can hit 160 a few more times I'll be able to get 170 soon. 

The 3 sets of 6:00 pieces were a little rough today. I think I went out too hard on the first one, I did all 5 bar muscle ups unbroken, then immediately went and did all the deadlifts unbroken. I was breathing really hard throughout the first piece. Also, my wall balls were all over the place, they did not feel good at all. The second piece was better, although CTB pull ups were also off. I kept losing my rhythm and also had to come off the bar more than I would have liked because I kept thinking my hands were going to tear. I'm not going to use the taped bars anymore, those are way too rough on my hands. Pistols were easy. The rope climb/double under workout was not great, rope climbs felt a lot harder than they did a few weeks ago when I did my grid test. Overall I was disappointed with my performance on these. 

I probably should have gone heavier on the sled drag, going forward was tough but going backward was much easier. 

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