Monday, August 10, 2015

8/10/2015

AM
5000m row @Z1

PM
A. Squat snatch clusters, 5x1.1 heavy, goal is 145+, :20 between singles, 2:30 rest
B. Back squat barefoot, 4x4-5, 31x1; 2:30 rest
+
For 20:00
1st: 3-5 unbroken muscle ups
2nd: 50 double unders
3rd: 5 L leg pistols w/pause @bottom, assist @ bottom & return to standing if needed
4th: 5 R leg pistols w/pause @bottom, assist @bottom & return to standing if needed
+
3 rounds not for time:
6 light/moderate trap 3, 40x0- scaps back and down, initiate the movement w/ the low traps as opposes to the shoulders
15 light/moderate reverse hypers

AM
complete

PM
A. 135-140-145-145(1.F)-145(1.F)
B. 135-145-155-165(4)
+
complete
MUs 5/5/4/4/3
+
complete
10#/side for trap 3
45#/side for RH


Z1 was tough this morning, I was pulling around a 2:25 but it felt like 2:10. Definitely felt harder than Z1. 

PM session was tough. my muscles are not as sore as they were after last weekends competition but my body feels exhausted and fatigued. Snatches didn't go well today, I tried starting my first cluster at 145 but the pull was extremely heavy so I started at 135 and decided to work my way up. I failed the second rep on the fourth and fifth set. My body was so tired during these, every catch felt wobbly and weak in the bottom. 

Back squats were the same thing, legs and lower back were really fatigued. 

Muscle ups started off fine, hit 5 easily for the first two sets with a very high catch. I got tired on these sooner than usual, it was taking a lot of energy to kip. By the last set I was down to three. All double unders unbroken. Pistols were decent, although I came up out of the bottom too early on a few reps. 

Overall I just felt completely drained mentally and physically today. 

8/7/2015

AM
30:00 airdyne @Z1, off every 10:00 for 4 box jumps w/step down + 4 burpees + 4 power snatches

PM
A. Hang power clean and split jerk, build quickly to a 165
B. Close-grip bench press, 3-3-3, 20x1; 2:00 rest
+
10:00-20:00 very easy movement prep for tomorrow
+
10 sets:
:30 airdyne @very high aerobic effort 
:30 airdyne @50%

AM
complete

PM
A. complete @175
B. 105-115-125
+
complete
+
complete

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