Thursday, September 18, 2014

7:00am

60 min Z1 session

4 rounds
5 minute row
5 minute spin
5 minute trot

4:30pm

A
Squat Clean + Hang Squat Clean + Front Squat - 5 x 1 + 2 + 2 - rest as needed, build to heaviest

Result: 225x / 225 / 245 / 255x / 250x

My left arm really jacked me up here. Every time I was in the front rack position, my left arm would experience a very sharp, precise pain in my elbow (lateral side). After each set, my arm would throb and it wouldn't stop. It was very persistent throughout the entire training session and it fucking hurt.

B
Double KB Front Rack Reverse Lunge Steps - 3 x 16 alternating - rest 2 min

C
MAP 3's - all @ 90% effort

2 rounds - 2 min rest between AMRAPs, 8 min rest between rounds

3 min AMRAP - Hang Power Clean @ 135#

Result: 54 / 40

3 min AMRAP - Double unders

Result: 100 / 103 (not sure what happened. Rhythm was really off. I can usually hit 85 - 90/min)

3 min AMRAP - KB Snatches @ 1.5 pood

Result: 43 / 20

3 min AMRAP - Wallball @ 20# / 10' target

Result: 60 / 40

3 min AMRAP - Burpees

Result: 41 / 32

I have never been in so much pain. I hit a wall and I hit it hard during the snatches. The double unders were just bad. I've never struggled so much on them. I've been having a difficult time stringing together high reps for about 2 weeks now. I'm not sure what I'm doing wrong. Maybe I'm just in a state of constant double-under-fatigue (doubtful). They'll get better.