Sunday, November 29, 2015

11/27/2015

AM
3 rounds easy:
3:00 airdyne
3:00 row
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB Farmers walk) switch @20m
3:00 mobility

PM
A. Snatch, 10:00 tech/speed work, your choice of variation but start with a few light snatch balances, load according to feel today, moderate/tough is ok is the shoulders say so...
B. Jerk balance, 5:00-8:00 light tech work
C. 1 clean pull + 5 clean-grip deadlifts (drop from top clean pull and then reset for the deadlifts) 6x1 @235, 2:00 rest
+
6 sets @high effort:
10' handstand walk
10 ski erg calories
:45 rest
200m run
:45 rest

AM
DNS

PM
A. complete up to 160
B. complete
C. complete
+
complete


I didn't have to coach at CF Leb this morning so I slept in. Back to the normal schedule next week.

YES. I FINALLY SNATCHED 160 AGAIN! I am so psyched about this, I was not expecting to hit this number at all today. I thought I would work up to 135, 145 at the most. This was a huge confidence boost, especially since my Friday snatch sessions have been going really poorly the past few weeks. I think doing the light snatch balances helped a lot, I was really fast under the bar on every rep and this was the most aggressive I've been since I started snatching again. Every rep felt awesome and I had no misses. 160 was actually really easy, which gives me hope for a snatch PR soon. HUZZAH! THE DAY IS MINE.

Jerk balances were good, worked up to 125 on these. No pain in the shoulder. 

Clean pulls/deadlifts were SO. HEAVY. I hated life during this part. I have no idea why it was so easy last week and then this week it felt impossible. This was exhausting. 

I was breathing really hard during the aerobic piece, this was depressing. All handstand walks were unbroken. It's the ski erg that gets me, it felt like someone was sitting on my chest by the third round. This piece seemed to last forever.


11/26/2015

OFF

11/25/2015

AM
6-8 sets easy of:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]

PM
A. Power snatch, build to a heavy single for the day
B. Snatch pull, 3x1 @190, 2:00 rest
C. 1-arm DB row w/straps, 3x4-7/arm, 10x0, :45 between arms
+
15:00 @80%
15 hand-release push ups
15 KB swings, 53
30 row calories

AM
6 sets complete

PM
A. 145 (150 Fx1)
B. complete
C. 45-50-55
+
complete


Power snatches actually went very well today! I had no misses and worked up to 145 pretty easily (video). My technique on 140 and 145 definitely isn't the best, I can tell I'm starting to catch wide, but this is the most aggressive my turnover has been in weeks.

Snatch pulls were easy (video). 

DB rows were fine.

The 15:00 was surprisingly tiring, it was sort of hard to keep this at 80%. All KB swings were unbroken. 

Solid day overall! 

11/24/2015

AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice

PM
A. Back squat w/chains, 3-3-2-2, 2:30 rest
B. Muscle ups, 8x2 unbroken, begin a set every :60
+
For 10:00
evens- 1 rope climb
odds- 6-8 alternating axle front rack reverse lunges, moderate
+
For 10:00
evens- 5 strict pull ups
odds- 16 fast alternating box step ups/step downs, 20
+
800m walk cool-down

AM
complete

PM
A. 185-195-205-210
B. complete
+
complete
110 for axle lunges
+
complete
+
complete


Back squats felt reallyyyyy heavy today, I'm not sure why. I did 205 for three reps last week and today I could barely squeak out two reps. I decided to go up to 210 and I was able to hit both reps but they weren't pretty. 

Muscle ups were very easy. 

Both EMOMs were fine, rope climbs were fast. 

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