4/1/2016

AM

30:00 mobility 

PM

3 rounds as warm up:

200m run

10 burpees

+

A. Snatch, 10:00 technique work- you pick the loads but nothing beyond moderate for the day

B. Back squat, build to a moderate/tough set of 10, 3030- yep, that's a minute of squatting

C. Supinated chin-over bar hold, 1xmax effort

D. 1-arm DB overhead carry, build to a max 40-50m/side

+

2 sets steady:

10 strict pull ups

50m straight arm prowler push, very heavy grind

10 strict toes to bar

rest as needed

AM

complete

PM

complete

+

A. worked up to an easy 145

B. complete @135

C. :35

D. 60#/side

+

complete

180# on prowler 

Today was awesome! It feels so good to be back to normal training, I missed it. 

Snatches were crisp as hell today. I focused on snappy arms and speed under the bar. I worked up to 145 very easily with no misses. 

Back squats were ROUGH. This is, by far, the worst tempo I've done so far. I'm definitely glad I didn't go any heavier than 135, the first four reps weren't that bad but then it started getting shitty. It's the three seconds on the way up that's the hard part. Also, it got really difficult to breathe, I was very winded when this was over. I enjoyed it though, it's something different and it's a fun challenge.

I was a little disappointed with the chin-over bar hold, I thought I would be able to go a littler longer than this. I'm not sure if my grip was too close? But my biceps blew up right away. 

DB overhead carry was fine, I think I could have gone up to 65# but these really hurt my hand. I'm not sure if maybe I'm holding the dumbbell incorrectly overhead or something? The sets at 50 and 60 were definitely a little painful. 

The prowler piece was cool, I enjoyed this. I wasn't sure if I was supposed to be keeping track of my times. I broke up the strict pull ups 5/5 on the first set and 5/3/2 on the second. Prowler definitely got tough at that weight but I was able to keep it moving. It was tricky going from the prowler to the strict toes to bar, I was breathing very hard so it was tough to keep everything controlled. I feel like I did the strict toes to bar wrong, I haven't done these in a very long time and they felt awkward. Am I allowed to bend my knees? I definitely need to work on these.