Friday, September 4, 2015




7-8 sets easy:
:60 row
:60 freestanding handstand practice-goal is to stay within a 4-6' mat
:60 airdyne
:30/side plank
:60 single unders

A. Snatch balance, build to a heavy single
B. Hang squat snatch, 5x5 unbroken light/moderate; begin a set every :90
C. Pendlay row, 6-6-6-6, 20x0; 2:00 rest
3 rounds for time:
250m ski-erg
10m handstand walk
For time:
400m bodyweight sled drag

7 sets complete

A. 155
B. complete @85
C. 105-115-125-130
14:30 w/145# on sled

Snatch balances felt excellent today, 155 ties my PR. I did more reps at lighter weight before I started adding and I think the extra warm up definitely helped. Just like Donny says, stay at light weight until you feel good. 155 was surprisingly easy, I went up to 160 but dipped and failed it almost immediately behind me. I just chickened out. I think I could get it next time, I'm really happy with how this went today. 

Unbroken squat snatches were a lot harder than I thought they would be, I was breathing pretty hard by the end. This was more painful on my thumbs than anything else. 

Pendlay rows were good.

I was happy with the ski-erg/HS walk piece, I guess this is a decent time? I really tried to push the ski-erg. First handstand walk was unbroken but I broke once on the second set and twice on the third set, my arms were fucking blown up by that point from the ski-erg. Breathing was good throughout this whole piece, tired forearms were the limiter on the HS walk.

Errrrrr about the sled drag.....yeahhhh. Sorry about that. I really thought I was moving faster than usual, but I realized was stopping a lot to change directions. I got to the halfway point at 7:00 and finished at 14:30 so the second 200m was a bit slower than the first half. I know this was way too slow, when I told Mark my time he said, "Oh. Jesus. I thought I was slow and my time was 10:00." Oops. Sled drags are not my jam. I should have tried to push the speed more and cut down on switching directions. 

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