12 July

Training Part 1 (930a)

AM
A. Squat snatch; build to a tough single (only 3 total misses in the session)
*135/175/200/220/235/245/255/265x/260x
*Stopped after my second miss, pull was fatigued and not getting anything out of another miss. Snatches felt good today, slowly starting to get comfortable with heavy loads again. Felt slow through the pull and turnover but much better than last week. 

B. 1 squat snatch on the 45 seconds for 12 reps @80% of A
*205
*This felt good, still felt a little slow on the turnover and not really sure what I am doing different here. Trying to catch and hold in the bottom for a second or two to get more comfortable and not rush out of the hole. Missed 9th snatch and hazed myself with 4 quick singles to end the 12m....

C. Hang squat clean 3x3; rest 3 min
*250/265/280
*Again, slowly getting used to heavier loads. 280# felt good and had some more there for next time. 

D. Back squat; 8-10x3; rest 2 min
*315x10/335x8/325x10
*This was no joke with only 2m rest. Should have started at 325 or 335. 8-10 reps was brutal. 

Training Part 2 (330p)

PM
A. Snatch grip OH walking lunges; 24 continuous alt'ing steps x4; rest 2 min
*95/115/115/115
*Damn, I had no idea how long 24 steps was until I did it with a PVC and was already tired.....Felt this mainly in my glutes, super sore. Last set @ 115# was really tough. 

+

On the min for 20 min:
Odd- 4 muscle ups
Even- 6-8 kipping hspu
*Complete, no misses. 4 U/B Each Time and 8 U/B HSPU each time. 
*Was tired before I even started and wasn't sure if I was going to make it through all 20 minutes or not. Happy with how my Muscle-Ups felt today. 

Solid day today, lots of improvement...slowly getting back on track. 


Training Video
https://vimeo.com/70204030