11/4/15

Today was the toughest workout I've done in a while. The conditioning part of this was absolutely brutal and took a lot of focus. This was a good way to just push myself and really go outside my comfort zone. Typically under the previous programming I've been following there was much less snatching in conditioning workouts from the hang ... I am pretty confident with my ability to bang out heavy singles at a consistent pace from the floor ... but the hang is much more challenging for me. Overall a great workout, despite working out alone.

A.
On a 30:00 Clock:
10 Minutes - Overhead Squat - Build to heavy single
10 Minutes - Snatch Balance - Build to heavy single
10 Minutes - Hang Squat Snatch - Build to heavy single

-OHS = 185#, 205#, 225#, 245#, 265# (f) ... got lazy in the bottom and lost the weight forward, shouldn't have missed such a light weight ... but had to move on because of time constraint.
-Snatch Balance = 205#, 225# (f), 225#, 235# ... was tough after the OHS
-Hang Snatch = 135#, 175#, 195#, 215# (f x 3 times), 215# ... was a struggle to get this rep, haven't done a full hang squat snatch in countless months ... I was really frustrated to miss such a light load, but finally found a good position with the weight and got it easily on the 4th attempt.

Rest exactly 10 minutes then...

B.
For Time:
Complete the following for time:
2 RFT:
3 Hang Power Snatch, 205/155
9 Muscle ups
Rest 1 minute (change weights)
2 RFT:
6 Hang Power Snatch, 185/135
6 Muscle ups
Rest 1 minute (change weights)
2 RFT:
9 Hang Power Snatch, 135/95
3 Muscle ups

-22:30 - 2:00 = 20:30 total working time. Muscle-ups unbroken ... but holy shit those hang snatches at 205# took me a while. I knew it was going to be a rough workout when I missed the first snatch of the workout behind me. I missed about six attempts at 205# and one attempt at 185# ... finished the first part in about 8 minutes and the second part in about 10 ... blew through the last part with 135#. This was a very tough workout overall and it really challenged me mentally. Glad I stuck with it and saw the workout through.

Meals for the Day: 

0530 (pre-workout) - BCAAs, 2 Scoops Pre-workout

0730 (post-workout) - 2 Rx Bars, 16 oz Coconut Water

0900 - Buffalo Jerky, 1 Lara Bar, 1/3 Cup Cashews, 1 Paleo Apple Muffin, Fish Oil, 2 Cups Black Coffee

1130 - Paleo Pulled Pork Chili, 1 Avocado, 1 Greek Yogurt, 1 TBSP Honey, Kale Chips

1430 - Egg White Protein, 1 Banana, Cashew Butter, 1 Cup Kefir

2030 - Bulgogi Beef, Salad, Kimchi