7/24/2015

AM
45:00 airdyne @Z1, off every 5:00 for 8 burpees

PM
A. Power snatch- build to a heavy single-doesn't have to be a true max but if it's there go for it
B1. 1 halting snatch grip deadlift (pause just below knees on way up and down) + 1 snatch pull, 5x1 starting @100% snatch max a building, :60 rest
B2. DB Bench press, 3x4-5, 20x1; 2:00 rest
+
8 sets:
10 KB swings, 53
30 double unders
:60 walk rest

AM
Only 25:00 complete, ran out of time before class

PM
A. 155 (PR+5) (160 Fx2)
B1. 165-175-185-190-195
B2. 45-50(4)-50(4)
+
:42
:41
:42
:42
:41
:41
:41
:41


I was only able to complete half of my Z1, usually I do this between classes but I had a new person come in to talk so I was only able to do 25:00. 

I was really happy with my power snatch PR, it was easy too. I worked up to 145 pretty quickly so I just went for 155. I failed it the first time because it was way out in front. I rested about :30 and hit it very easily. I went for 160 and ALMOST HAD IT. I caught it but I wasn't aggressive enough in the turnover and my arms basically gave out. I tried a second time but it was just a pull at that point. Next time. 

Snatch-grip deadlifts were fine, although I can't imagine actually snatching 195. That seems insane to me. 

DB bench was fine the first two sets but the third set was a struggle.

Eight sets of KB/DU was awesome, I really enjoyed this. The rounds were quick and it was nice to have a break from the deficit HSPU, my shoulder appreciated it.