Friday, October 30, 2015

PM

15min - Quad/Hamstring/Groin Mobility

*report

 

Voodoo Band below and above knee / BB quad roll / Band Assisted Cossack / Band Assisted Pancake 

+

A

Muscle-up Progressions - 10min (same as Monday w/ 4 full reps at the end)

 

Result: 4 for 4

 

Glad I hit them, but they really didn't feel good. My upper body felt very non-explosive and fatigued today.  Specifically, my ability to press out of the dip was a little more difficult than usual which concerned me. However, I still hit them.

 

B

Squat Snatch - in 6 sets, build to 85% then 4 singles @ 85%; rest as needed

 

Result: 4 for 4 @ 85%  (235#) + new PR @ 280#

 

Well this was exciting. My positioning today great in the hole. Significantly taller than usual in the hole and very engaged when driving out. I got my back really good and warmed up for this. So, I decided to go for a new one. Kyle, I'm sorry for doing this, however I was really feeling it. I had never officially hit 275# cleanly, so hitting the snatches tonight with such ease and finesse led me to believe that I could finally hit that 280# mark with some finesse. Videos below.

 

235# x 4

 

280# new PR 

 

C1

Rings Dip x7 + Rings Support Hold (top of dip, rings turned out) xAMSAP - 6 sets of the complex; rest 60sec (Dips @ 32x1 tempo)

 

Result - :20 / :22 / :11 / :10 / :12 / :13

 

Dude...this was remarkably hard today. I'm not sure why, but my shoulders were giving out almost immediately when I started the support hold. I'd say it was perceived fatigue (? is that the correct term?) however, my triceps, shoulders, traps, and core screamed differently. 

 

C2

Strict Pull-up (COB) x7 + Bar Hang in Hollow xAMSAP; 6 sets of the complex; rest 60sec

 

Result - :29 / :32 / :22 / :21 / :20 / :22

 

Similar issues here with the hold. Also, strict pull-ups were rough. I can't pinpoint what happened during this super-set. I just felt weak. I can't figure out how I went from feeling so good in the snatches, to feeling like shit afterward. The snatches weren't difficult at all, so I'm sure what happened. One of those days? How many times am I going to use that excuse? I have to figure this out.

 

D

Natural Knee Extensions - accumulate 25 total slow, controlled reps (squeeze glutes, use band assistance if needed)

 

These felt great today.

 

+

EMOM for 12min

Odd - 6 Power Snatch Singles @ 155#

Even - 8 GHD Sit-ups

...right into

12min AD @ EN2

 

Good EMOM. Power snatches caused a good amount of low-back tightness towards the end. Maybe I need to focus setting up better in the bottom? I'm not sure. 

 

Sorry for getting this up late. Computer has been dead and I can't post the videos from my phone.

 

Macros:

Still trying to find a balance. This weekend, I think I'm going to sit down and figure out exactly what I need to for each meal and snacks...I know I should've done that before. No excuse.