10/11/13

My right hamstring was tight this morning, but once I got a lacrosse ball to it I felt great. Lifting went really well today. No metcon today, which I was definitely okay with. Solid session, pumped to train tomorrow!

A.
Take 20 minutes to build to a “heavy” Front Squat
Let speed and mechanics dictate what “heavy” means for you today.
-Singles: 245#, 260#, 275#, 295#, 310#
-I was really happy with 310#. My goal for the day was 300#. My lifetime PR is 350# and I hadn't gone over 275# since getting back from OCS. Strength is coming back!

B.
Five sets of:
Power Snatch + Snatch
Rest 2-3 minutes
-175# x 2 sets, 185# x 2 sets, 190# (fail - missed the squat snatch forward).
-I felt great on snatch this morning. I wanted to try 190# again and keep going up, but time constraints left me there.

C.
Three sets of:
Snatch Pull x 5 reps @ 95-100% of 1-RM Snatch
Rest 2-3 minutes
-Complete @ 190# (this is not 100%, but due to time constraints just got it done at 190#)

D.
Three sets of:
Weighted GHD Hip Extension x 6 reps @ 4022
Rest 60 seconds
Strict Toes to Bar x 10 reps @ 3010
Rest 60 seconds
-Complete, solid on the hamstrings and core.