9/1/14

Today was a solid training session. Felt a little tired when I got to the gym, but once I got warmed up I felt great and hit a PR. Strict HSPU felt a lot better than last week, jerk-grip OHS felt awesome today. Also on a very positive note... back squatted with zero pain in the back. The ART / needling  I got last week has made massive improvements in my lower back.

A.
Five sets of:
Snatch Balance x 1 rep
Rest as needed
Build over the course of the five sets to your heaviest drop snatch.

-185#, 205#, 225#, 245#, 255# (PR). I think the most I've ever done for this was 235#?  Not a movement I do often. 255# was tough, came forward a little bit standing it up, but got the rep.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with no foot movement @ 65-75% (145-168#) of 1-RM Snatch
(Last performed on August 11, 2014.)

-165# for all sets. These were the first legit squat snatching I've done in a while, had zero pain and felt really strong, great stuff. I did this with power snatches at 176# for the last 4 sets on 8/11/14. Because I was squat snatching kept the weight at a consistent 165# for all sets.

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 255#
*Set 2 – 4 reps @ 305#
*Set 3 – 2 reps @ 325#
*Set 4 – 6 reps @ 255#
*Set 5 – 4 reps @ 305#
*Set 6 – 2 reps @ 325#
*Set 7 – 2 reps @ 335#
*Set 8 – 2 reps @ 335#

-Complete, didn't go off %s today, but felt things out. Knees coming in a bit at the 335# doubles... but at least I can rep these weights with no pain. I'm really happy to be able to squat again.

D.
Three rounds for time of:
12 Toes to Bar
12 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)

-14:50... this was a very tough WOD for me, it is way outside my comfort zone. Snatched the first set of OHS, then did push-jerk grip OHS for the last two sets. Felt a lot stronger going narrow. HSPU still suck, but felt much better than last week... 6/3/3 and then 4 sets of 3 for the sets two and three. Tough WOD, big effort.