Tuesday, August 9, 2016

AM

Choice Cyclical - 55min @ EN1

*fasted, straight out of bed (BCAA + Greens)

7k walk with bubby

PM

A

Power Snatch - 5 x 1.1.1; rest 20sec + 2min (225# across)

Result: 15 for 15

Actually felt really solid.going into this, I thought I was going to fail quite a few of these, but I obviously didn't fail any. First few reps, I felt prety slow under the bar, but I feel like the speed under improved quickly throughout this portion. 

No complications with adductor, wrist, knees, back, or hands.

B

Snatch Pull - 6 x 3; rest 2min (275# across)

I had to really think about driving through the floor and keeping the connectivity between hips and bar. There were definintely a few of these where my hips drove up before the barbel moved. However, just like the power snatches, this improved as I progressed through the sets.

+

EMOM 16 min

MIn-1 - 5 HSPU

Min-2 - 7 HEAVY KB Swings

Min-3 - 9 BBJO @ 20""

Min-4 - 11cals AB

HSPU: UB across (kipping)

KBS: UB Russians @ 106#

BBJO - :16 / :16 / :19 / :26

AB: 11 / 6 / 4 / 8

Man oh man. Trying to hit that AB after the burpees was a monster. I had to sprint the last few calories to get the 11 in the first round. I chose 16 min versus 20 min sue to time constraints. On the BBJO, I utilized the "jump completely over the box" method. First time I have ever attempted this type of box over. On the last set, I landed a little awkward and valgus which put a lot of pressure on knees, to the point where it was quite uncomfortable to walk for awhile afterward. 

+

Self-directed Movement / Mobility work - 20min

Knees are a little tender today, as is left, low back. Going to focus on some quad, shin, calf, hammie, and glute mobility today.