12/9/13

I was a little tired when I got up this morning. My lower back is still feeling tight and a little DOMs. It was blowing up during the snatching and back squatting, but I got through the training and still pushed it outside my comfort zone. Back was so tight I couldn't do full snatches, so I power snatched the reps instead. The squats were heavy.

I had to modify the conditioning workout. It called for 20 reps with a 30# ball, gym only has 20# balls, so I did 30 reps with it instead.

A.
Build quickly to 80-85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Power Snatch x 2 reps @ 80-85% (175-187#)
-Felt really solid on power snatch, so I did all the reps at 195# (89%).

B.
Build quickly to 90% (370#) of your 1-RM Back Squat, and then…
On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 90%(370#)
-Felt really solid on these as well. Got all the reps easy.

C.
Four sets for times of:
20 Pull-Ups
30 Wall Ball Shots (20 lbs)
40 Double-Unders
Rest 3 minutes

18.20 - 9.00 = 9:20 of work.

All PU unbroken.
3 sets of WB unbroken, last set 16/14.
Missed at least 1 DU every set.
Very solid conditioning, brutal on the lungs and shoulders. Great training session, pumped to train tomorrow!

D.
2 Sets Banded Air Squats (2 black bands) x 25 reps
2 minutes rest