3/26/14

Solid session this morning. I was tired when I woke up and felt generally smoked. My biceps/forearms are sore from yesterday, which is good. Need to improve those pull-ups badly. Snatching felt okay, back squatting felt good. Pushed it hard on that set of 10. I'm looking forward to some much needed rest tomorrow and to give the last 2014 Open workout my all on Friday.

A.
Three sets, not for time, of:
6 Strict L-Pullups

B.
Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

-135#, 155#, 165#, 175#, 185# (fail - missed the mid-hang snatch, quit the set there)
-Definitely feeling beat up in the shoulders

C.
Back Squat
*Set 1 – 5 reps @ 70% (315#) of 1-RM
*Set 2 – 3 reps @ 80% (350#)
*Set 3 – 1 rep @ 90% (390#)
*Set 4 – 10 reps @ 75-80% (325#-350#) - went with 335# (77%), this is 10# more than I did for the set last week.
Rest 2 minutes between sets

D.
2 Rounds, not for time, of:
25 Banded Air Squat
25 Cal Airdyne (easy)

2 Rounds, not for time, of:
25 Banded Back Squat (45#)
25 Cal Airdyne (easy)