2/10/2016

AM
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 bike
2 dead hang to inverted
2x[:10 double unders + :20 single unders]

PM
A. 1 squat snatch + 1 overhead squat 1-1-1-1-1 moderate, begin a set every 2:00
B. Snatch-grip deadlift, build to a heavy single, 31x1, rest as needed
+
12:00 @90%
12 hand-release push ups
15 KB swings, 35
18 row calories
+
3 sets:
8-10/side moderate DB external rotation, 30x0
rest as needed
+
10:00 assault bike @Z1

AM
subbed 30:00 assault bike @Z1 + 10:00 mobility 

PM
A. 115-125-135-145-155
B. 225
+
complete
+
DNS
+
complete


Decided to just sit on the airdyne for 30 min this morning, wasn't feeling it today. 

Snatches weren't great today. They were crisp through 135 and then I failed my first attempt at 145 which was annoying. I hit it easily on the second try but then failed my first attempt at 155. I tried again and got it on the second attempt. This was frustrating. I wasn't confident in my set up, I think after the open is over I'm going to go to Columbus and work with Chelsea Kyle. 

Snatch-grip deadlifts were super heavy today, 225 was tough. 

The 12:00 piece went really well, breathing was excellent and transitions were fast. 

I skipped the DB external rotation today, these really aggravated my right shoulder last week. Heather said I should still do them but just do them at a lighter weight since all the scap stuff is super important. She is right, as usual. I'll just go lighter this week.