4/10/15

Today was a great training session. My body felt very solid on everything. That ART and needling yesterday really loosened up my back. Didn't go below parallel on the lifting at all, modified the snatches to power snatches. I was happy I improved my time on the metcon and I was able to do all the HSPU unbroken.

A.
Every 90 seconds for 15 minutes (10 sets):
Hang Power Snatch + Power Snatch (70%-85%) (170#-210#)

-3 Sets @ 185#, 3 sets @ 195#, 2 sets @ 205#, 2 sets @ 210# ... these felt very good.

B.
"Holleyman"
30 RFT:
5 Wall-balls (20#)
3 HSPU
1 Power Clean (225#)

-33:02. (compare time to December 2012 - ~39:30). I was happy to improve my time. I wanted to get under 30 minutes. Finished the round of 16 at 14 minutes, but then fell off pace in the last 10-ish sets, taking bigger rest before each set of HSPU. I remember the last time I did this I had to switch to singles for the HSPU, got all the sets unbroken today. So progress there is good... still generally suck at them, but not as much. Did this workout by myself, it was very fun. This sucked a lot less than I remember it sucking, which is probably a good thing.

C.
3 Sets:
GHD Hip Extension with Y Hold x 8 reps @ 2012
Rest as needed
DB Seated Shoulder Press, Unsupported (2 x 50#) x 6 reps
Rest as needed
Strict Supinated C2B Pull-ups x 8 reps
Rest as needed

-Complete ... DB Shoulder press was terrible after 90 HSPU.

D.
3 Sets:
Cheat DB Hammer Curls (2 x 50#) x 12 reps
Fat Bar Skull Crushers (75#) x 10 reps
Rest as needed

-Complete, got a huge pump, was a great finisher.