Monday, March 21, 2016
CAR's
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A
Front (High Bar Back) Squat - 3,3,2,2; rest 3min (build to tough double)
Both wrists were hurting something terrible when I tried to set up for the front squat, so I decided to do heavy back squat instead. I did attempt the crossover method for front squat but I've never done that before and I couldn't find the balance point. That prompted the decision to do back squat. Stuck with 435# on both sets because it felt quite heavy. Strength didn't exactly feel on point today. It get okay, just not perfect...which was to be expected anyway.
B
Clean Pull - 3,3,2,2; rest 3min (build to tough double)
455# felt pretty heavy...but it was 455#, double pronated grip, in oly shoes...basically, not what I'm used to. In hindsight, I probably should have stayed lighter to focus on explosiveness.
C
DB 2-arm Shoulder Press - build to 8RM; rest as needed
Result: 80# (could've gone heavier, but this is the heaviest we have at the box)
Didn't feel great on my wrists and hands but it also wasn't unbearable. I was able to maintain a pretty stiff wrist the whole time which probably saved it.
+
EMOM for 6min
Min-1 - 5 BBJ @ 30"" + AB @ 85% in remaining time
Min-2 - 8 TTB + AB @ 85% in remaining time
Min-3 - 5 Power Snatch @ 135# + AB @ 85% in remaining time
Rest 3min
x2 Rounds
BBJ and T2B were butter, AD was rough (held 400W+), and power snatches were not fun. Had to drop every time due to my wrists. Overall, this EMOM was very tough. Enjoyable, but tough.
+
Movment / Flow - 20min
Tuesday, March 22, 2016
ED Core Work
This was much needed.
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AB - 10min @ EN1
+
3min AB @ EN1
1min AB @ 600W
2min AB @ EN1
30sec AB @ 600W
x4 Rounds
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AB - 10min @ EN1
That minute gets spicy. SURPRISINGLY, it really didn't kick my ass until the last round. I'm not sure why, but I didn't feel very gassed at all after the 1st 2 rounds. That was exciting to me. I think I could PR the 3 min test...maybe.
+
Movement / Flow - 20min
