Sunday, November 1, 2015


Long, unplugged hike

DNS. Took the extra sleep since I was up a lot later than usual last night. 


A. Front squat, 5x2-3, 20x1; 2:30
B. Squat cleans, 3x:30 @125, 2:30
C1. Weighted glute-ham raises, 3x5-8. 20x1; :60 rest
C2. Strict pull up, 3x5 singles (returning to dead hang and come off bar each rep), :60 rest
Not for time:
800m sled drag, moderate

A. 175-185-195-205-210(2)
B. 7-7-7
C1. complete w/12#
C2. complete
complete w/90# on sled

Today was a bit off, I did parts A and B at 7:30 AM because I wanted to get it done before I coached the classes. Lifting that early in the morning was definitely not ideal, the weight felt heavier than normal. Oh well. I was happy with the front squats, 210 is 25 pounds under my front squat PR so I think I could definitely hit a new PR soon. 

Squat cleans were okay, I tried to pick up the bar as soon as I dropped it. I didn't do any reps touch and go, I didn't think it would make that much of a difference. I was breathing pretty heavy by the third set. I feel like I should be able to do more than seven reps. 

Strict pull ups went really well, no pain in the shoulder! 

The sled drag was probably the best one I've had in awhile, I did this with Emily and it flew by. My legs also weren't as tired as usual and I was able to stay moving with very few stops to change direction. 

I had a great morning coaching the Saturday classes! 

Later in the evening I went to a Halloween party at Jeff and Patrick's apartment downtown with Brandie, Heather, and Emily. It was so fun. I was really proud of our costumes, we got them together really last minute but they ended up looking really good. We got a lot of compliments, people kept yelling "who you gonna call?!" as we were walking down the streets of downtown. It was hilarious. It was definitely the best Halloween yet. 


3 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
40m light/moderate offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB farmers walk)
switch @20m

A. Snatch, 10:00 tech/speed work, your choice of variation-do not exceed 85 today
B. Clean pulls, 5x1 @240, 2:00 rest
5 sets @high effort:
10 row calories
2 wall walks
10 row calories
:90 rest
1600m run @Z1

complete, can't remember what I used on the offset carry, I think 15 and 30?

A. complete
B. complete

I CAN FINALLY SNATCH AGAIN! OH HAPPY DAY! For real though, snatches felt great. I worked up to 85 pounds and had absolutely no pain in my shoulder. I can tell my stability is so much better now that I'm actually engaging my lats. Oh snatches, I missed you so much. 

Clean pulls were tough, I don't think they were getting very high (video). I can't imagine cleaning this. There's also a random clip in the video of me and Austin joking about Pat being wide. Good times.

I thought the row/wall walk piece went really well. The rows actually got kind of tough by the last round but I was able to keep my pace pretty well. 

I really enjoyed the Z1 run, can I do more of these? I'm finally starting to not hate running so much. 

Overall a great day!

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