30:00 airdyne @Z1
PM
A. Squat snatch, build to a max for the day
B. Back squat, build quickly to a single @ 80-90% 1RM
+
3 sets:
2 rope climbs as fast as possible
:90 rest
+
3 sets:
5 hang cleans, 155
:60 rest
+
3 sets:
5 touch and go power snatches, 95
:30 rest
+
For calories:
:40 airdyne
:40 rest
:40 airdyne
AM
complete
PM
A. 145 (150 Fx2)
B. 235
+
:20
:24
:23
+
:12
:13
:13
+
:12
:13
:14
+
17 cal
18 cal
I was so relieved to hit 145 today, if my snatching went as poorly as it did last week I probably would have had a mental breakdown. I also didn't hit my shins at all today, so that's a good sign. I still would have liked to hit 150 (the first attempt was very close, the second attempt was not) but I'm happy with 145 for now. Hopefully in the next few weeks I'll continue to build up my confidence with snatching, I just need to get back into it.
Back squats were fine, the actual squatting was never difficult but putting the bar on my back felt really really heavy.
Rope climbs were good, I tried to jump right back up to the rope as soon as the first rep was done. These definitely don't make me breathe as hard as they used to.
Hang cleans hurt like a bitch. My thighs are REAL bruised up, I think they were still raw from Saturday. I also should have taped up my thumbs more for these.
Snatches were fine for the first two sets but got difficult on the third set. I feel very awkward when I do touch and go snatches.
The airdyne piece was tough, although I think I should have pushed it more on the first :40. I think I kind of bitched out because I knew I didn't have much rest until I had to go again. I definitely went all out on the second :40.
A long day but a good one!
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| Are these hang clean bruises noticeable? |
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