4/10 - 4/11

Thursday - I did the lower body protocal.

10-Apr

A. Snatch; 10 singles @80% 1rm; rest 90 seconds

Felt pretty good on these, missed 1 at the beginning but i had got lazy on my pull. here's 2 different reps - http://youtu.be/gomeFiJ9QgQ

B. Slow pull snatch pulls (5 seconds to mid thigh); 3x3; rest 2 min

145, 165, 165 - felt pretty good on these. Not sure if i stayed in the right position during the pull while going slow but I think i did.

Last set: http://youtu.be/rEO7BVv_oDs

C1. Deadlift; 5x5; rest 10 sec

C2. Seated box jumps; 1.1.1.1.1x5; step down/rest 2 min

These felt good. Did seated jumps to a 24" DL sets i did 215,225,235,245,250

Last Set: http://youtu.be/89yyigPb-kg

+

3 sets:

15 power snatch 75#

75 double unders

rest 90 seconds bw sets

These were tough! I was breathing pretty hard after each set and shoulders were burning.

2:09 - 2 breaks on du - ps 10/5

2:01 - 50/25 on du - ps 6/5/4

2:28 - broke 3x i think - ps 8/7 

video of last set: http://youtu.be/3xeMVIKDYlg

11-Apr
AM
A. Push press; 5x5; rest 2 min

115,120,125,130,135 - these felt strong

135 - http://youtu.be/LWVP0tFyM1E

B1. Strict hspu; amrap x5; rest 1 min

These were tough, shoulders felt a bit tired after Push press. 

4,5,4,3,3

B2. Weighted pull up; 2-3x5; rest 1 min

26x3, 31x3, 36x2, 41x2, 46x2

felt good on these 

C1. Kipping hspu; amrap unbroken @20x2 x5; rest 90 seconds

Felt like my open hspu ha. Hardest part was the 2s lowering. 

10,8,9,8,8

C2. CTB pull ups; 15 AFAP x5; rest 90 seconds

Felt pretty good on these as well, gave out a little on the 3rd set but then picked it back up.

15 ub - :28, 10/5 :48, 8/7 :58, 10/4 :40, 15 ub :26

Last set of CTB & HSPU - http://youtu.be/uq-tFO9K7yg

C3. Hollow body rocks; amsap x5; rest 3 min

:30,:30,:30:31,:33

D. Freestanding hs hold tech work 15 min

didn't do too great at these. Couldn't get balanced.

http://youtu.be/uVMdmLKq6aw

PM
A. Single leg deck squats - accumulate 20 reps per side

Did 20 on both legs and 10 on my left, couldn't do them on my right leg. Its that deep squat position with all my weight that still hurts..

http://youtu.be/GgQEOAdRC3o - both legs don't hurt at all.

B. Beginner shrimp squats @21x1 - accumulate 15 rep per leg
C1. Natural knee extensions; 10 reps x5; rest as needed
C2. Ostrich walk; 20 steps x5; rest as needed
C3. Duck walk; 20 steps x5; rest as needed
C4. Cossack squats; 6 reps/side x5; rest as needed
C5. Hawaiian squata; 6 reps per side x5; rest as needed

all the above were fine but duck walks. I tried but still hurts. I tried with a voodoo band on my knee and that actually made it feel a good bit better and I did one set of duck walks like that. Hawaiian squats were fine i just couldn't go as low on my right compared to my left.