Wednesday, February 19, 2014

0655

Morning Weight: 274.8

Warmup 
500m row
12 minute smooth AMRAP
Double unders x 20 - 30 for speed
Sampson Stretch w/ pass through x 8
Strict pullup x 8 - 12
Narrow squat grinder x 8
Assisted pistol squats x 8 - 12 total
+
Burgener warmup for power snatch

Specific Development
A
Power Snatch 1.1.1
*Needs to be heavy and maximal effort

Result: 205, 205, 225
Limiting Factor(s): poorly myelinated pathways for execution and mechanics, core stability

 - This was alright. My max is 235# for power snatch, therefore, I kept it mildly light yet treated it like max. I was focusing on executing the snatch in a relatively different manner. Below are is a video with my 135# attempt. I have an issue with my feet landing very, very wide on heavy power snatch and power clean. I would like to fix this. My 225# power snatch had a very wide landing. Probably close to a Sumo DL High Pull stance which is incredibly wide. I wasn't quite there, but I know I was close to it.

 - The difference between the two is I'm moving as one unit in the first attempt and breaking it up into two movements (in my opinion). I'm lifting my rear first and then popping my hips more? I'm not sure. I'm just playing around with this.

B
Deadlift @ 80% effort 3x3, rest 2 minutes between
*not 80% of 1RM, moreover, 80% of how I feel

Result: 405# for all sets
Limiting factor(s): Not much. Felt pretty good.

 - This is interesting because this is actually almost right on 80% of my 1RM (510#). This felt great. I probably could have gone significantly higher, however, I wanted to focus on maintaining an incredibly tight core, flat back, and feel the weight.

Gen. WOD 
2 rounds for time
25 KB Swings (2 pood)
25 burpees

Result: 6:23 (movements by round: KB swings - unbroken, 10/15; Burpees - 15/10, 5/10/10
Limiting factor(s): weight, pacing, low lactate threshold

 - Burpees, burpees, burpees. A lot of people say they suck and they hate them. Over the passed few months, I've been trying to embrace aggravating /not-very-popular movements such as burpees. With that being said, my ability to perform a good amount of them is still difficult for me. However, they will get better over time. I didn't write down my splits and I wish I would have. I'll be sure to purchase some sidewalk chalk soon to I can keep track.

Overall, I'm moderately happy with today. My training for the next week will be interesting. Rachel and I went to the doctor yesterday and they said the baby could be here as early as this weekend or as late as 2 Saturdays from now. Hopefully, she'll be born next Tuesday (2/25) or during next weekend. My wife and I would like for her to "cook" a little more so to allow a bit more brain development. Regardless, I'm going to be a daddy soon!