9/8/14

Didn't feel great today... I think this weekend was my last late night out this year... Going back into 100% training mode soon. I was planning on starting October 1st, but I'm getting bored of going out and not getting the most out of my workouts. It was fun traveling Europe and partying... but my body is healed up and I want to give this year 100% dedication. Anyway, had an alright workout this morning. Was happy to PR my muscle snatch... but my squat snatch wasn't feeling great. I should be happy to be able to squat snatch, been basically only doing power snatch since May. My pull is great... but staying strong in the hole is tough for me right now.

A.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
Build over the course of the 5 sets to a heavy single.

-135#, 155#, 165#, 175#, 180# (PR)

B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

-135#, 145#, 155#, 165#, 185#, 185#, 195#, 195#, 205#, 205#, 215#, 230# (f), 230# (f), 230# (f)

-Did a couple extra singles at 230#... pull was feeling great, but my arms were just not stiff in the bottom. I was missing the rep every time behind me. I couldn't keep a solid position in the bottom. I know I can snatch more than this, I just need to get comfortable in the hole again. This injury has left my power snatch stronger than my squat snatch.

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 245#
*Set 2 – 3 reps @ 295#
*Set 3 – 1 rep @ 325#
*Set 4 – 5 reps @ 295#
*Set 5 – 3 reps @ 325#
*Set 6 – 1 rep @ 365#
*Set 7 – 1 rep @ 385#
*Set 8 – MAX UNBROKEN REPS @ 315#

-Basically did the %s off of 385#, my buddy was going off of these. Then I just tried to rep out 315#. I got 10 reps (315# is my 20 RM). But 10 felt solid, little bit of weakness in the knees coming in, but my body felt good/zero pain in the hip/back. Really happy to be able to squat again.

D.
Five rounds for time of:
6 Squat Snatches (135/95 lbs)
12 Overhead Walking Lunges (135/95 lbs)
12 Chest-to-Bar Pull-Ups


-19:45. This blew, hard. C2B Pull-ups and OWL are weaknesses of mine. I just tried to get through this shit. It was really hard. I felt like I got hit by a car after I did this. Big effort and mental battle. My training partner beat me by about  30 seconds... I was trying to get him, but I just didn't have any energy left on that last set of lunges. Had to break it up 4/5/3... rough shit. Pumped for another day in the gym tomorrow!