4/29/2015

AM
8 sets:
500m row @90% aerobic
4 alternating weighted pistols, start very light and add a little each set if possible
2:30 walk rest

PM
A. 1 power snatch + 3 overhead squats, build quickly to a tough set
+
For time:
400m run
15 axle shoulder to overhead, 90
150 double unders
9 muscle ups
40m handstand walk
+
3 sets:
:30 airdyne @97%
4:30 rest

AM
2:01.5 (8#)
2:02.3 (10#)
2:01.9 (15#)
2:01.7 (20#)
2:02.0 (25#)
2:01.9 (35#)
2:01.9 (35#)
2:01.5 (40#)

PM
A. 135
+
9:59
+
complete


AM session was tough, the rows started getting painful around the 5th set. Weighted pistols felt pretty good, although it was definitely a challenge to go right from the row to a heavy pistol since my legs were getting fatigued. I'm very pleased with how much my pistols have improved though. 

The 135 power snatch was very easy, it was the overhead squats that were the limiter. I think if I kept snatching I would have been able to hit 145 for sure but the OHS were getting shaky so I called it. 

The running/STO piece was way too slow. Dammit. I'm still pouting about it. I paced the run too slow. Then the shoulder to overhead should have just been touch and go but for some reason I was resting a second before I would do the next rep. I should have cycled them much faster. I broke up the double unders 60/40/30/20. My shoulders were pretty tired by the time I got to the muscle ups. I broke them up 4/3/2 with too much rest between sets. Then I rested way too long before starting the handstand walk. Stephen had me do the handstand walk around the rig, that was pretty cool and a good way to measure it. Everything was just too slow. I think since I was working out with Pat I was just trying to stay ahead of him instead of taking it at a regionals pace like I should have. This is the problem for me mentally when I work out with other people, when they drop the bar or take a break I usually do the same because I'm like "well they're stopping so I'll stop for a second." I just wasn't pushing hard enough on this. Mehhhhhh.