Sunday, August 16, 2015


For 16:00
Evens- 2 front squats @65% 1RM, 10x0
Odds- 5-7 unbroken CTB pull ups
10:00 @80% 
1 rope climb
:30 front leaning rest
3-4 sets:
400m run @90% aerobic
:75 walk rest


Front squats felt excellent today.

CTB pull ups were easy, 7 for the first few sets but dropped down to 5 because my palms were ripping. 

I actually enjoyed the rope climb/FLR piece, rope climbs were easy today, I took this as an opportunity to clean up my technique a bit. 

Later in the evening I met up with all my CSC friends and it was just a real treat. Austin, Liz, Mark, Brandie and I went to Eli's BBQ for dinner then went to Mad Tree and met up with Byrd, Bruce, Conner and Meredith. Jeff was also there with Patrick so we hung out with them as well. It just a great night with my friends, we laughed a lot and talked about a lot of different things, including which animal body parts we wish we had. We're also planning a CSC karaoke night. Stay tuned. 


3-4 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice

A. Power snatch, build quickly to 80-90% 1RM
B1. Snatch pulls, 4x3 @170, drop & quick re-set between singles, :60 rest
B2. Close-grip bench press, 2-2-2-2, 20x1; 2:00 rest
10 sets:
:60 airdyne @very high aerobic effort
:60 airdyne @50%

3 sets complete

A. complete @140
B1. complete
B2. 115-125-130-135

Very happy to see lighter volume this week, I think my body is still trying to catch up from the competitions. 

Power snatches were pretty ugly today and it did not feel good at all, usually 140 is really easy but today it was not pretty. I caught 135 and 140 extremely wide and I usually never do that on power snatches. Not sure what was going on. I don't think I was being aggressive enough in the turnover, shoulders were very tired. 

Snatch pulls were decent, the first rep was always the highest and then they got a little worse after that. Today was one of those days where I couldn't imagine ever snatching 170. Bench press actually felt pretty good today. 

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