Sunday, January 24, 2016


30:00 bike @Z1



6-8 sets easy:
:60 row
:15-:20 planche hold w/feet in rings
:60 bike
2 dead hang to inverted 
2x [:10 double unders + :20 single unders]

A. 1 squat snatch + 2 overhead squats, 1-1-1-1-1 moderate, begin a set every 2:00
B. Snatch-grip deadlift, 3-3-3-3 @snatch 1RM, 31x1; 2:00 rest
10 rounds for time:
3 unbroken strict handstand push ups
5:00 of [350m ski erg + 25 KB swings @53 + max burpees in remaining time]
5:00 rest
5:00 of 350m ski erg + 25 burpees + max KB swings @53 in remaining time]

DNS- snow day

A. 115-115-125-135-145
B. complete @165
24 burpees
18 KB swings

Didn't get to complete my AM session, I usually do it after the 5:30 class but the snow was already coming down pretty hard so I went home before the roads got bad. This turned out to be a good decision as it took me 50 minutes to drive from Lebanon to Loveland on the snowy roads. 

Snatches were good today, overhead squats were a little shaky. 

Snatch-grip deadlifts were surprisingly tough, they got heavy by the fourth set. 

I was pretty disappointed with the strict handstand push ups, they did not feel good today at all. Last week I was able to do easy sets of five unbroken and today I was struggling to do three. My shoulders were fatigued by the fifth set. Four minutes is definitely too slow for this. I was pretty disappointed but I also realized during regionals training I struggled to just get three at a time, so there has definitely been improvement since then. This was just off today. 

The five minute pieces were really hard! My goal was to do the KB swings unbroken but I dropped it with FOUR REPS to go. OMG. WHY. I literally wrote "WHY, WHY DID YOU DO THAT" in my notebook afterwards. I have no idea why I didn't do these unbroken. I tried to keep the burpees as steady as possible. The second time around the burpees were definitely a lot slower than the first set and I rested too long before picking up the KB. This was actually a pretty nasty combo. 

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