7/27/2015

AM
6000m row @Z1

PM
A. Squat snatch clusters, 3x1.1 heavy- goal is 145+, :20 between singles, 2:30 rest
B. Back squat barefoot, 5x2-3, 42x1; 2:30 rest
+
For 24:00
1st: :10/side bottom of pistol hold- in nanos, foot flat on ground, use as little support as possible
2nd: 3-4 unbroken muscle ups
3rd: 45 double unders
+
3 rounds not for time:
4/side powell raises, 30x0
12 moderate reverse hypers

AM
complete

PM
A. 145-145-145
B. 155-165-175-185-190(2)
+
complete
+
complete
20# for first set of PR then dropped to 15#
55#/side for RH


Z1 row felt excellent this morning!

Snatches were TERRIBLE today, oh my gosh. It's amazing how lifting can differ from week to week. Last Monday everything felt great and I hit 155 with no issues. Today I never made a lift over 145. I think the issue today was total lack of warm up in my shoulders. I was able to do the first cluster at 145 so I went to 150 for the second set and failed it twice. The pull was always extremely easy and I was getting it overhead, but for some reason my shoulders and arms weren't locking it out, I would catch it and then fall forward every time. Austin told me the pull looked fast and easy, but my turnover wasn't aggressive. For some reason I was being very timid about turning over, and I think it's because my shoulders were still cold. I went back down to 145 and failed the first attempt. I was pretty frustrated by this point. I made the lift the next two times and just kept it at 145 for the third set. I was pretty mad about this, especially since last week 155 felt like nothing. Also, the lifts I made today were extremely easy and pretty. I was basically just being a bitch on the turnover on the lifts I failed. EFF. Lifting is the worst. I don't mean that. 

Barefoot back squat is definitely getting better. 

The 24:00 EMOM went really well. My pistol holds are getting more comfortable, I'm still holding on to the rig for the most part but I don't feel like I'm going to fall backwards constantly. Muscle ups were so easy today, I think this is the best they have felt in weeks. I was catching them SUPER high, almost no dip. I'm going to keep messing around with this. I was able to do 4 unbroken for the first five sets, then I had to drop to three because my hands were starting to slip since it was so muggy and humid in the gym. I had to drop down to two muscle ups on the last two sets because I literally could not hold on to the rings. My hands and the rings were wet. I kept trying to wipe my hands with my shirt, I even rotated the rings to see if that would make a difference but I had to drop off after two reps because I was afraid I was going to slip off mid-kip. Seriously, I could not hold on to the rings. Shit was real wet in there. 

Not for time stuff was okay, at this point I just wanted to be done because it was so hot. I started out with 20 pounds for the powell raise but I realized that was probably a bit aggressive, I would not have been to keep up with that for two more sets so I dropped down to 15.