1/8/2016

AM
2 rounds easy of:
3:00 airdyne
3:00 row
:60 single-unders w/heavy rope
+
4 sets:
:30 row very hard
4:30 walk rest
+
10:00 mobility work

PM
A. 1 hang power snatch + 1 hang squat snatch, 7x1 starting moderate and building to a heavy set, begin a set every :90
+
For reps:
2:00 power cleans, 135
2:00 bar muscle ups
+
For 10:00
evens- 9 kipping handstand push ups
odds- 12 touch and go deadlifts, 95
+
3 rounds not for time:
5-8/leg 1-leg reverse hypers, slow & controlled
2:00 anterior loaded banded march (bear hug a med ball @chest)

AM
complete
+
DNS
+
complete

PM
A. 85-95-105-105-115-125-135(failed squat snatch)
+
27 power cleans
11 bar muscle ups
+
complete
+
complete
25#/side for RH
14# WB for banded march


I skipped the row sprints in the AM session due to time, I only had 30 minutes to do everything between classes so I figured I would do the airdyne/row and the mobility. I think I might have to switch some AM stuff to Thursdays when I have more time, I don't want to cut my AM sessions short on Fridays. Also, the heavy rope is really hard! I had actually never done this before and holy shit, it was very tiring. I enjoyed it though, it was different. 

PM session started off a bit rough but got better. Snatches weren't great today, shoulders are still feeling fried. Also, I've realized that I probably can't wear knee sleeves when I do any sort of snatch from the hang position, I kept getting super distracted by my knee sleeves every time I would slide the bar down, it was annoying. Hang power snatches were all pretty easy but the hang squat snatches were a bit rough, I kept landing on my toes. I didn't have any misses until the hang squat snatch at 135, I failed behind me. I asked Stephen if I should try it again but he said it was a good miss and to call it there. Merrrr. Not sure why my shoulders have been so fatigued lately. The bar also felt really heavy whenever I brought it to the first hang position. I can't believe I hang snatched 160 at one point. 

I was really happy with the cleans/bar muscle ups. I wasn't expecting to get that many cleans, I just did quick singles the whole way. I was breathing really hard by the time I got to the bar muscle ups and probably wasted 15 seconds standing there chalking my hands. I split up the bar muscle ups 3/3/2/2/1. I didn't fail any but they definitely got difficult near the end. I need to practice these a bit more to make them more efficient, I want to get them to the point of barely any press out. Overall I was very happy with this, I think Conner and I will do really well on this event. 

The EMOM was fun, my handstand push ups are so fast and easy all of a sudden! These felt great. I sped through the deadlifts imagining I was at the competition. The cycle time on these are going to have to be fucking quick. This got me excited for the competition.