Monday, September 12, 2016

9/9/2016

AM
40:00 bike @Z1, off every 5:00 for 6 alternating 1-arm DB snatches, moderate/tough

PM
A. Squat snatch, build quickly to a tough single
B. Back squat, build quickly to a tough single
+
5 sets:
1-2-3-4 of [strict handstand push ups + power cleans @125]
:60 rest
200m run
:60 rest
+
Not for time:
400m 1-arm farmers walk, 53
switch sides as needed

AM
complete

PM
A. 155 (165 Fx5)
B. 260
+
complete
+
complete 


Another good day! Minus the multiple snatch PR fails. WHY.

I tried not to come into my training session with the specific goal of hitting a snatch PR because I know "build to a heavy single" doesn't mean "build to a max." I was just going to go by feel. Everything through 155 was so easy, I didn't have any misses and I worked up to it really quickly. I went for 167 (a two pound PR....but still) and thought I had it on the first attempt, but I slowly lost it behind me in the bottom. I tried again two more times and failed in front. Conner told me to keep trying because it looked like I was about to hit it so I tried again and failed in front. Then Conner told me to try speeding up my pull off the ground with the goal to fail behind me, not in front. On the fifth attempt I pulled the bar off the ground a bit more aggressively and failed behind. I called it after that. This was really frustrating because the weight never felt heavy, I just kept losing it behind me in the bottom. I'M NEVER GOING TO PR MY SNATCH AGAIN. That's probably not true but it would be nice to hit one pretty soon, I haven't hit a snatch PR in almost two years. 

Back squats felt really good today, I probably could have gone a bit heavier than 260 but it was a bit slow out of the bottom so I stopped. 

The HSPU/clean workout was AWESOME, this was totally in my wheelhouse. I crushed this. Strict handstand push ups were unbroken every set. Power cleans were quick singles and very easy. The run felt great and my breathing was good throughout the whole workout. My transitions were fast between HSPU and power cleans. This was just a great workout for me. I really enjoyed working out with Annie, I enjoy being synced up with the comp group every so often. 

9/8/2016

5:00 swim easy
+
16 sets:
25m swin
:30 rest
+
5:00 swim easy

complete
+
complete
+
complete 

9/7/2016

AM
30:00 assault bike @Z2

PM
A1. Bird dogs, 5x10 alternating; :30 rest
A2. Deadbug, 5x10 alternating (no hands in wall this week); :30 rest
+
For 10:00
evens: 3 squat snatches, 105
odds: 3 squat cleans, 155 
+
10:00 @80%
3 ring muscle ups
6 burpees
9 glute-ham sit ups
27 double unders
+
10:00 @80%
3 bar muscle ups
200m run

AM
complete

PM
A1. complete
A2. complete
+
complete
+
complete
+
complete


Today was fun! I am really enjoying all my programming right now. 

The snatch/clean EMOM was rough, this was harder than I thought it would be. My legs were totally dead after this was over, I couldn't pull off my shoes and knee sleeves fast enough.

I enjoyed both ten minute pieces. Ring muscle ups were caught with (mostly) straight arms. Bar muscle ups were all unbroken, I basically felt like I was running the entire time during this workout. 

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