Wednesday, April 29, 2015

4/27-4/28

27-Apr
A. Squat snatch waves; 80-85-90-90+% 1rm; rest 2 min x2

Well - i got these, the last few weren’t pretty though..I was jumping back a lot so i caught the bar out front on a few and had to chase it a little when the weight was heavy. I have video if you want to see but they weren’t the prettiest...

i did 125-132-140-145 then 125-132-140-147

B. Front foot elevated front rack split squats @22x1; 5-6x5; rest 1 min bw legs

These went well. I did 65#, 75# 80#, 80#, 80#

C. Rope pull ups @22x2; accumulate 20 reps per side (hand of low arm
at middle of forearm of high hand)

Getting stronger at these, did a few doubles mixed in today. 

+
3 rounds for time:
Row 500m
15 burpees
20 TTB

14:45

not bad, shoulder was a little sore still so I didn’t do big kips on ttb, just more of kicking my feet down and up so it made them feel harder and my abs are sore now! 
But I mistakingly did all 20 in the first round ub ha. and then did 10-5-5 and 8-5-3-3 on the last round. Rows weren’t super fast and burpees were steady. I was running a little low on energy.

28-Apr
A. Snatch pull; 5, 5, 3, 3, 1, 1; rest 2 min

Felt good on these today! 
135-155-165-175-185-185
the last 185 i was on my toes a bit when I pulled, I didn’t shift my weight all the way back to my heels. But Im feeling better with these and think Im getting better

175 - https://youtu.be/K8NLh-vH9l8
1st 185- https://youtu.be/K8NLh-vH9l8

B. Hang power clean (below knee); build to a tough triple

Built to 160! Felt pretty strong on these today and was pretty happy I hit 160! I’m pretty sure thats decent for me. At least from below the knee, for some reason those feel harder sometimes. 

160- https://youtu.be/0I514VzUYDk

C. Wall facing strict hspu @31x1; accumulate 20 reps not for time (aim
to lower the mat size again if you can)

Progress! I just went to the skinny part of the ab mat today! And a handful I did straight to the ground. 

Here’s 2 videos, one to the ab mat and 1 to the ground.

Abmat - https://youtu.be/-Dj_y8nizsQ
Ground - https://youtu.be/meuSorxtCu4

D. Weighted dip @21x2; 4-6 reps + 10 second static hold in ext
rotation x6; rest 3 min

These felt good today. I did 10, 10, 10 then 12.5# for the last 3 sets. 

+
airdyne sprint 15 seconds @100%
rest 45 seconds
x4
rest 3 min
x2

Fine on these, 15sec is much diff than 10sec :) those extra 5 make a difference!

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