Tuesday, February 10, 2015

2/9/2015

AM
30:00 airdyne @Z1
+
15:00 mobility work of choice

PM
A. Hang squat snatch, 5x5 unbroken @85, begin a set every :90
B. Front rack alternating reverse lunges, 3x4-6; 2:00 rest
+
AMRAP in 5:00
1 rope climb
3 squat cleans, 155
5 burpees
+
3 rounds not for time:
10 unbroken handstand push ups
10 unbroken CTB pull ups

AM
complete

PM
A. complete
B. 160-165-170
+
3 rounds + 1 burpee
+
complete


Really solid training day. Snatches felt excellent today, much better than last week. I didn't really start breathing hard until the fourth set. My speed under the bar is improving a lot. I still had one or two sloppy reps where I didn't punch under aggressively enough and caught it loose in the squat, but for the most part all of these were really solid. 

Reverse lunges were so much better than last week. I was able to get 170 for 6 and it wasn't too tough, I think I could have done 175 but now I know to go for that next week. 

The AMRAP was a lot harder than I thought it would be. This was an instance where relying on my lifting shoes/knee sleeves hurt me a little bit. Before the workout started, I decided I had to make a choice between wearing my knee sleeves or wearing a belt because I knew it would take too much time to pull up my knee sleeves AND put a belt on. I went with the knee sleeves. Wearing my lifting shoes for the rope climbs definitely slowed me down a bit, I wasn't able to grab the rope with my feet very well and the slide down was also slower than if I were to wear nanos. The squat cleans didn't start feeling heavy until the fourth time through. I was mostly breathing hard because of the rope climb. I think I need to get thinner knee sleeves or start trying to use them less because I wasted too much time pulling them up and down. I really wanted to get four rounds but as soon as I started the squat cleans on the fourth round I knew I wasn't going to finish in time. Dammit. It was fun doing this workout with Lauren, she definitely pushed me. I know I would have rested longer before each rope climb if I had been doing this alone. 

I really enjoyed the three rounds not for time. My handstand push ups are getting so fast! When did that happen? Who knows. Now I just need to be able to do them that fast under fatigue. CTB pull ups were fast the first two rounds but slowed down a bit during the third round, I could feel my hand starting to tear so I slowed down the cycle time. Overall a really good day of training!

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