1/22/2016

AM
10:00 bike @Z1
+
4 sets:
:30 row very hard
4:30 walk rest
+
10:00 mobility of choice

PM
A. Snatch gauntlet, 1 every 2:00 starting @120 and adding 10 every 2:00
+
For reps @high effort
2:00 power cleans, 155
2:00 CTB pull ups, sets of 3,4 or 5 unbroken, have a plan, stick to it, and see how it goes...
+
Every :60 for 12:00
1-6: 8 kipping handstand push ups
7-12: 12 touch and go deadlifts, 95
+
3 rounds not for time:
15-20m double KB/DB overhead carry
6/side moderate powell raises, 30x0

AM
DNS
+
154m
152m 
152m
157m
+
DNS

PM
A. 150 (160 Fx3)
+
19 cleans
not sure how many pull ups
+
complete
+
complete
35# KB for OHC
12# DB for PR


Meh, today was not the best. 

Didn't have time between classes for bike or mobility, I figured the row sprints were the priority so I got those done. Once I transition to this new gym and I don't have to coach at Fitworks anymore I should have more time to complete my AM session. 

The snatch gauntlet was so disappointing. I know this was setting me up for a 170 PR and I didn't even hit 160. This was the worst. Shoulders were feeling really shaky on every rep. I didn't have any fails until I went for 160. I lost it behind me on the first attempt and it was a good miss so I decided to go for it again. I lost it out in front so I went for it one more time. I caught it in the bottom and started to stand up with it but walked it forward a bit and my shoulders gave out. This makes me pretty nervous how unstable my shoulders feel right now. Heather asked me if at this moment in time I would be able to confidently catch a heavy snatch balance and I said no, I don't think my shoulders would support it. This also worries me because I want to hit 160 at least one more time before the competition on Saturday. I don't know what the deal is. I think I need to spend more time on stability and not mobility, just like Balza was talking about last week. Merrrrr. This is frustrating because my snatches were feeling great last week.

Power clean/pull up piece didn't go very well. I got the same amount of power cleans as last week but they were slower. I tried to imagine Matt was there but I was resting more between reps this time. Pull ups were a disaster, I tried to go with sets of 4 but it was really difficult to hang on to that. Also, the clock was reset while I was doing this (I thought I timed it out better) and I completely lost track of where I was. I actually have no idea how many pull ups I ended up with but I know it wasn't very many at all. I was resting a lot between sets. This was difficult to do by myself, if we have to do this one again I'll definitely do it with a partner. 

Handstand push ups and deadlifts were easy, my kipping HSPU have gotten so fast. This was the one highlight of my day.