Today was one of those unbelievably long days in every aspect of my life. Which means when I FINALLY got to the gym, all I wanted was to get in, work hard, and get out. But that's not quite what the gym had in store for me today. Rather, it was a lesson in humility and finding that straw that truly wants to break your will.
Warm-Up:
500 m row
Roll & Reach & Leg swings
Bergener Warm-Up
20 PVC OH Squats
10 Pullups
15 GHD Situps
15 Back Extensions
10 Hand Release Pushups
10 Ring Dips
100 Double Unders
2x3 Bar only Snatch Balance
Strength
2 Position Hang Squat Snatch (from knee then from hip: [1-1-1-1-1] @ 65% 1RM full squat snatch
Warmed up with the 25 lb. skill bar. Felt good. But then I grabbed the 35-lb bar and all hell broke loose. This was the most frustrating part of the workout. I just did Open 12.2 and got through 60 reps power snatching the damn thing. And immediately after that PR'd with an 85# power snatch. But that's exactly my problem. I never worked on the full squat snatch before, and so now I struggle immensely with it. I WAS getting better in December, but once I got into Games Prep mode, squat snatch practice is what went out the door whenever I was time crunched. I was SUPPOSED to be doing this at 50#. After a couple of good warm up sets at 35 to get back in the groove, I fell apart at 45# and had to do the rest of my work at 35#. Grrrrrrrrr! Yes I threw a 5 year-old-style tantrum. Luckily, there were no witnesses (or at least there won't be once i off Stacey.)
Snatch Balance: [2-2-2-2-2] @ 75% 1 RM full squat snatch
Skill
5x5 negative close-grip push-ups Actually pretty happy with how these went. Working on building shoulder stability and work through the pain in my left shoulder of that uncomfortable backward movement in the rotator cuff. I really hope this doesn't make me wish I had just had the tears repaired.
Sexy Metcon (yes - I'm calling it that because I LOVED this one)
6 Rounds - 2 min amrap power cleans (95/65), 2 min rest
Score: 241 [46-40-38-38-38-41] Blew the first round out of the water and had to slow down. Damn this one got to my forearms quickly, and it was a lesson in pacing. But overall pretty happy.
Warm-Up:
500 m row
Roll & Reach & Leg swings
Bergener Warm-Up
20 PVC OH Squats
10 Pullups
15 GHD Situps
15 Back Extensions
10 Hand Release Pushups
10 Ring Dips
100 Double Unders
2x3 Bar only Snatch Balance
Strength
2 Position Hang Squat Snatch (from knee then from hip: [1-1-1-1-1] @ 65% 1RM full squat snatch
Warmed up with the 25 lb. skill bar. Felt good. But then I grabbed the 35-lb bar and all hell broke loose. This was the most frustrating part of the workout. I just did Open 12.2 and got through 60 reps power snatching the damn thing. And immediately after that PR'd with an 85# power snatch. But that's exactly my problem. I never worked on the full squat snatch before, and so now I struggle immensely with it. I WAS getting better in December, but once I got into Games Prep mode, squat snatch practice is what went out the door whenever I was time crunched. I was SUPPOSED to be doing this at 50#. After a couple of good warm up sets at 35 to get back in the groove, I fell apart at 45# and had to do the rest of my work at 35#. Grrrrrrrrr! Yes I threw a 5 year-old-style tantrum. Luckily, there were no witnesses (or at least there won't be once i off Stacey.)
Snatch Balance: [2-2-2-2-2] @ 75% 1 RM full squat snatch
These felt immensely better than the hang squat snatch. Was able to complete all of my sets comfortably at 55#.
Skill
5x5 negative close-grip push-ups Actually pretty happy with how these went. Working on building shoulder stability and work through the pain in my left shoulder of that uncomfortable backward movement in the rotator cuff. I really hope this doesn't make me wish I had just had the tears repaired.
6 Rounds - 2 min amrap power cleans (95/65), 2 min rest
Score: 241 [46-40-38-38-38-41] Blew the first round out of the water and had to slow down. Damn this one got to my forearms quickly, and it was a lesson in pacing. But overall pretty happy.
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