11/25/14

Today was a shittier training session ... hand stand walking sucks and didn't feel great on the snatching, had to cut out the heavier %s ... just felt shitty and called it like last week.

A.
Two sets , not for time, of:
Handstand Walk x 10-15 meters (scaled to shoulder taps on walls ... just couldn't stay up this morning)
Alternating Pistols with 24 kg KB x 10 reps
L-Sit from Ring Support x 30 seconds

-Keep getting worse at hand stand walking ... ? Body forgot how to do this I guess ... super frustrating.

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% (165#)  with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% (180#) with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80% (195#)


-Muscle Snatch: 135#, 155#, 175#, 185#, 195# (f), 195(f) ... felt weak here, 190# is my PR, missed 195# on both attempts.

-There were two sets at 85% (205#) ... but failed the high hang snatch both times and just fucking called it. Hate to do that, but sometimes you have to. Just felt slow and weak.

C.
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.

-135#, 145#, 155# (PR), 160# (f) - 3 reps, 160# (f) - 3 reps. Couldn't get 160# for 4 ... but 155# seated is a 4 rep PR and 160# seated is a 3 rep PR. Surprising how much more challenging this lift is while seated.

D.
Four sets of:
Bench Press x 10 reps
Rest as needed

-135#, 185#, 190#, 200# (f) - 8 reps.

E.
Three sets of:
Incline DB Bench Press (thumbs facing head) - 2 x 55# DB x 12 reps
Rest as needed

Three sets of:
Lying Tricep Extensions - 2 x 35# KB x 10 reps
Rest as needed

Three sets of:
Weighted Strict Stationary Dips - 26# x 5 reps
Rest as needed

-All reps completed on above movements, super sick tricep pump, much more fun than the lame gymnastics shit that I started the day with.