10/12/14

Today was tough ... didn't feel great ... training alone. Some days just suck. Got the work in the best I could though. Back squats were tough, was happy I got 405# for a double; haven't done over 390# since injury. Metcon sucked, just felt sluggish and tired, plus some asshole jacked my clock, so I didn't even get my time. Tomorrow is another day.

A.
Snatch Grip OHS (collar to collar) - Build to a heavy-ish triple in 3 minutes

-Built in under 10 minutes to 225#

Then straight into...

Every 3 minutes for 9 minutes (3 sets):
3 Snatch Grip OHS with 3 second pause in the hole @ 185#

-Complete. This was all moderate loading, wanting to put more volume in during OHS, especially in the hole. I can overhead squat a ton more this narrow grip than I can with a snatch grip. Need to get more comfortable in the bottom.

B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55% (245#)
*Set 2 – 5 reps @ 65% (285#)
*Set 3 – 3 reps @ 75% (325#)
*Set 4 – 2 reps @ 85% (365#)
*Set 5 – 2 reps @ 93% (405#)

Every five minutes, for 15 minutes (3 sets):
Back Squat x 8 reps @ 78% (335#)

-Had to look it up but 405# x 2 is my 2 RM PR... got the reps pretty easy, could have probably done more. Looking forward to handling 405# for more sets.
-Took extra rest on the volume sets ... couldn't get 78% x 10 reps, just wasn't feeling it. Got the sets of 8 in though. Legs are ripped up from that.


C.
“Life is Beautiful” – in memory of Kassilina Luellajo Schroeder
Three rounds for time of:
9 Muscle-Ups
27 Wall Ball Shots (20/14 lbs)
20 Toes to Bar
14 Deadlifts (225/155 lbs)

-Unknown fucking time. Some asshole stole my clock during out Sunday open gym hours without saying a fucking word. Some fucking people. No idea what my time was. Tried to keep a consistent pace, felt gassed on the last round though. Not used to breaking up wall-balls, those squats fucked me up though. Doing this alone was not great. On a positive note, MU and T2B felt awesome... being lighter is paying off.

-MU: 9 ... 3/3/3 ... 2/2/2/3
-WB: 27 ... 9/9/9 ... 9/9/9
-T2B: 10/5/5 All sets
-DL: 7/7 All sets