12/2/2014

A. Squat snatch from high hang, build quickly to a heavy single
B. Front rack walking lunges, 3x12-16 steps, heavy; 2:00 rest
C1. Close-grip bench press, 2-2-1-1, 20x1; 60 rest
C2. Axle pendlay row, 4x4-5, 20x1; 60 rest
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5:00 airdyne, increasing effort every :60 so that last :60 is hard
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8 sets:
:12 airdyne sprint
1:18 easy 
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5:00 airdyne

A. 150 
B. 105-115(12)-115
C1. 125-135-140-145 (F)
C2. 120-125-130(4)-130
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complete
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complete
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complete


Snatches started off a little rough but got better as the weight got heavier. I kept falling forward on my toes for the first few reps, but that stopped once I hit 135. I think the heavy weight was forcing me to go back on my heels. I went up to 145 and failed, my set up was sloppy and rushed. I rested a few minutes and hit it easily on the second try. I went up to 150 and failed because I fell too far forward. I got it on the second try pretty easily but I took a few steps forward while standing up with it so I called it there. I think I could have hit 155 if I didn't waste the energy on the two reps I failed, but I'm happy with 150 because it's only 5 pounds under my current 1RM hang snatch. 

Front rack walking lunge was extremely easy at 105, so I added 10 pounds and assumed I would be able to add weight again for the third set. Nope. 115 was a lot harder and I had to stop at 12 steps. That was a bit disappointing. I should have stretched a bit more before this because my quads were extremely sore after the first set. 

Bench press was a mess today. I was pretty confident while warming up I was going to hit 150, which would be a PR. I hit 135 for an easy two, jumped up to 145 and failed. I dropped back down to 140 but it was a struggle to get up. I went back up to 145 just to try and failed again. Bench press is really frustrating. 135 felt so easy for a double and 145 was impossible for a single. What the heck. Hopefully next week will be better. I think I overestimated the axle pendlay row a bit, the first set felt extremely heavy and I could barely grip the bar. This whole section of training was pretty disappointing. 

The airdyne work felt really good, breathing is definitely getting better. Huzzah!