Thursday, July 23, 2015

PM
A

Power Snatch x1 + Hang Squat Snatch - 1 complex on the min for 102sets @ 165-185# by feel)

185# on all. Wasn't sure if you wanted me to do 10 sets or 12 sets...I know you didn't mean 102 sets...so I did 12 set. Felt good. Mechanics are improving, I feel, even with the limited amount of oly lifting. 

B

BB Back Rack Walking Lunge - 4 x 20 UB steps; rest 2min (165-185#)

185# across. 

Holy mother of fuck this hurt. I believe we're starting to identify another weakness...weighted lunges. 

C

KB 2arm Pendlay Row - 3 x 6-8; rest 2min (53/62/70# by set)

Still don't have access to a 62# KB so I used a 60# DB. 

D

Double-leg Deck-squats - 4 x 5-6 ea leg; rest as needed b/t legs

Meh. 

E

20min EMOM
Min-1 - 6 BJ @ 24" (step-down)
Min-2 - 5 Overhead Squats
Min-3 - 20 Double-unders
MIn-4 - 10 Wallball
Rest 2min
20min EMOM
Min-1 - 5 Hang Power Snatch @ 135#
Min-2 - 5 BF Burpees
Min-3 - 20 Double-unders
Min-4 - 6 TTB
Rest 2min
AD - 20min @ EN2 (140-160 BPM)

This was surprisingly difficult. My HR peaked at 193 bpm and hovered around 180. This was a shock to me, but I felt it. It was 105 degrees today with a heat index of 110. I think that played a role in how I felt. Average HR on the AD was 154 bpm. Started out at 162 bpm after the 2 minutes. 

I had to push this all into one session. I didn't enjoy making that decision as I paid for it dearly. I'm looking forward to tomorrow.