11/4/14

Today was a shitty training session. My shoulders are completely sore and I was just tired when I woke up this morning. Didn't want to go to the gym. I guess I should be happy I PRed my muscle snatch. But I was so fucking pissed about the hand stand walking ... I basically forgot how to do it and my shoulders are just so tight it was tough for me to get into any good positions ... Fucking hate that shit so much. Didn't want to be in the gym after that. Everything else was solid though. Whatever, tomorrow is another day.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar

-MUs – 8/5/5/4
-HSW (in meters) – 5/10/5/0
-Toes to Bar – 22/16/13/15

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 minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75% (168-180#)
(pause in the receiving position for 2 full seconds before standing)

-Muscle Snatch: 135#, 155#, 175#, 185# (f), 185# (PR), 190 (f). Will take a 5# PR.

-All Hang snatches at 185# ... a little over the percentage, but was sharing a bar with someone and it was easier. Everything felt super solid, liked the pause in the bottom.

C.
Five sets of:
Unsupported Seated Strict Press x 6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

-95#, 115#, 135#, 135#, 145# x 4  (f)

-Missed the 5th rep on the last set, everything else felt pretty solid.

D.
Two sets for max reps:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
30 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 45 seconds
30 seconds of Ring Dips @ 2011
Rest 2 minutes

-SHPUS: 14 / 7
-Dips: 13 / 10
-SHPUS: 7 / 3
-Dips: 10 / 8

-Didn't feel great in here ... tied my PR on the first set of max strict HSPUs ... I guess that is good given all the shoulder volume we did today and how sore my shoulders are. Shit training session, hope I feel revitalized tomorrow.