8/19/18

Today was some great training. No PRs or max effort anything, just lots of tough reps at %s. Overall I felt fit on the handstand walking and snatching. Back squats were tough, but manageable.

A.

20:00 Rowing*

*Every 5 minutes (including 0:00 and at 20:00) complete 60 foot handstand walk

-Complete ... kept this at an easier aerobic pace, rowed about a 2:05 500m pace consistently throughout this. Handstand walking was all done in 30 foot unbroken sets, except one set where I lost my balance. Overall getting much more comfortable with 30 foot intervals though. 

B.
Power Snatch + Snatch
4 sets x 2+2 reps @ 75% (187.5#)
2 power snatch + 2 full snatch at 75% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weight!

-Complete, felt great

C.
Back Squat
4 sets x 6 reps @ 75% (315#)
75% of your one rep max back squat. Sets leading up to working sets should be as follows... 1x6@30%, 1x6@40%, 1x6@ 50%, 1x6@60%, 1x6@70%.

-Complete ... these sets were rough, but got through them. 

D.
Strict Press
4 sets x 10 reps

-Complete ... I was fucking smoked by the time I got here, went 95#, 95#, 105#, 105# belt-less... couldn't really push this more much.

E. 

3 Sets: 

Supine Pull-up x 10 Reps

Rest :30
Barbell Bicep Curl (75#) x 10 reps
(Try to add 2.5- 5lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.)

Rest as needed

-Complete

F.
ROMWOD

-Complete ... felt amazing on my hips/legs ... definitely feeling the volume.