4/20/15

20-Apr
AM
A. Squat snatch; 10 singles @82% 1rm; rest 90 seconds

These felt great today!! Felt smooth easy and light :) 

B. OHS; build to a tough single

Built to 180, not bad. Happy with this! Felt foreign to overhead squat heavy, I guess I just haven't done too much heavy ohs lately so it felt weird at first. But not bad, this is the most I've squatted post surgery on any kind of squat I think. 

180 - https://youtu.be/taOD_fsdf5g

C. Hang squat clean (below knee); 2 reps on the min for 10 min
(increase load from last week)

115, 115, 125, 125, 135, 135, 135, 135, 135, 135 
These felt pretty good. I just feel awkward going from below the knee, I feel like I'm in a foreign land lol. I'm good when I go from above knee or higher. I'm feeling better about dropping under the bar though, I feel like i'm not ridding it down as much. 

135 - https://youtu.be/-m5eDrr-lmw

D. Rear foot elevated split squats @22x1; 4-6x5; rest 1 min bw legs

Used 35# kb in each hand and did 6 per leg each set. These get me everytime but are helping me so much!

PM
A. Rope pull ups @22x2; accumulate 18 reps per side (hand of low arm
at middle of forearm of high hand)

Completed these in singles. Felt fine. 

B1. Toes to bar; 12 reps x5; rest 30 sec
B2. pull ups; 12 reps x5; rest 30 sec
B3. CTB; 12 reps x5; rest 3 min

Man my pull-ups and CTB sucked today. TTB felt great, i feel super comfortable with them now. But I couldn't butterfly my pullups to save my life, i did 12 ub each time and easy but had no rhythm today. CTB i had to break 7/5 each time. Just had no juice on them today. I know i'll have good and bad days with these, today was just an off day. 

+
Row 2k for time

Well we know what happened here. On the good side is i at least made my self hurt a little at the end of the 1k and I rowed it in 3:50 and there was way more in the tank. The last time I rowed a 1k for time I think it was a 3:50 or 3:55 and it was all i had. So it made me mad i was stupid and only did a 1k not a 2k but also is nice to know my rowing is coming back.