10/17/14

AM Workout (0500) 

Today was a shitty day of training. My shoulders felt like ass ... snatching felt shitty, jerking felt shitty ... I think I need some tissue work on my scapula ... right shoulder is having some serious trouble locking out under load.

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

-175# x 2
-195# x 2
-215# x 2
-225# x 1 (failed behind)
-235# x 3 attempts ... failed all of them in various fashions.

-Totally shit... so frustrating not progressing here.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70 (225#)
*Sets 3-4 – 80 (235#)
*Sets 5-6 – 90 (265#)
*Sets 7-8 – 95+% (275#) - failed both attempts

-Felt like shit. Fucking pissing me off. Could easily get under the bar, right shoulder / elbow just couldn't handle any load. So fucking stupid.

C.
Every four minutes, for 24 minutes (6 sets) of:
Row 500 Meters
15 Chest-to-Bar Pull-Ups
10 Push Press (155/105 lbs)

-2:11 ... unbroken
-2:30 ... unbroken
-3:40 ... 9/6 PU ... unbroken PP
-4:18 ... 8/7 PU ... 5/5 PP
-5:01 ... 5/5/5 PU ... 6/4 PP
-4:41 ... 8/7 PU ... 6/4 PP

-Fell off hard ... tried to push everything hard, C2B felt pretty good, better, but not great.

Overall a super crappy session ... shoulders need a break. Basically the worst session I've had since returning from Europe ... volume is accumulating on my shoulders hard.

PM Workout (1730) 

I felt awesome in the evening. My lungs feel really solid. The burpees I was doing felt better than ever in recent memory ... it is crazy ... haven't felt that fast since late 2011 / early 2012 when I was way lighter (and weaker). It was great to move so quickly and feel so aerobically strong. Super solid PM cardio sesh ... looking forward to more of these in the future.

EMOM 21 (7 sets):
Minute 1: 250m row
Minute 2: :40 airdyne @ 90% effort
Minute 3: 12 Bar Facing Burpees

-All reps complete ... airdyne was out of batteries so we weren't able to gets the cals on those bouts. But overall got a super solid effort out of this. Glad I got the work in, solid work with a good buddy.  Left this morning's workout feeling like shit, my shoulders are fried, but cardio is good to go, gained some confidence back. Looking forward to another day in the gym tomorrow.