9/24/2018

AM Session

A. Squat Clean; 6 singles above 265#; rest as needed

One single at 265lbs, five singles at 270lbs. I made 4/5 cleans at 270lbs. I forgot to video these, but the last two cleans I was almost pulling under the bar too fast and the bar was crashing down on my shoulders. This resulted in me bottoming out and collapsing in the catch position. I was able to save it on one but failed on the other. 

15 Cal Bike, into:
6 Squat Snatches @ 165
rest 3min
x2 sets 

Set 1 - 3:02, holding about 900 watts on the bike. I made 4 at 175lbs and missed two attempts, after that I dropped back to 165lbs for the last two reps and for set 2

Set 2 - 3:33, holding about 900 watts on the bike, no misses at 165lbs

175lbs was not happening today. After the bike I'm having trouble keeping my body in good positions from the pull from the ground to contact with my hip. My legs are the issue, not my back or even shoulders in the catch position. 

15 Cal Row, into: 
6 Squat Cleans @ 225# 
rest 3min 
x2 sets 
Set 1 - 2:25, held about 2000cals/hr on the row

Set 2 - 2:42, held about 2100 cals/hr on the row

These were rough and pretty much buried me on each rep.

PM Session

Obviously not ideal that I couldn't fit this ski/OHS combo into the morning session, but I was pretty dead after the row/clean combo.

15 Cal Skierg, into: 
6 OHS @ 165# 
rest 3min 
x2 sets 

Set 1 - 1:32, the ski was in the high 1200cals/hr range

Set 2 - 1:39, held about 1300cals/hr on the ski

For Time: 
20 Cal Assault 
20 Power Snatch @ 75# 
20 UB Wall Balls @ 30# 

2:36

Held over 800 watts on the bike, 11/9 on the power snatches, UB wall balls. There was a chalk break between the bike and snatches, and about a 20ft transition from the snatches to the wall balls due to space constraints. Other than that, I'm ok with this.

C1. Quadruped AB vacuum - 2 x 5 breaths; rest as needed
C2. Quadruped Bird-dog (maintain spinal stability) - 2 x 10 slow / controlled alt reps; rest as needed
D1. Lying Supine AB vacuum - 2 x 5 breaths; rest as needed
D2. Deadbug, super slow (maintain spinal stability) - 2 x 10 slow / controlled alt reps; rest as needed

Done