8/21/2020

A. Hang Power Snatch + Hang Squat Snatch; 1 on the 90 seconds for 8 sets

I stayed pretty light with these and tried to be mindful of technique on each rep. I did the hang power snatch from above the knee and the hang squat snatch from the hip. I used 95lbs for sets 1-3, 115lbs for sets 4-6, and 135lbs for sets 7-8

B. OHS: 10 reps on the minute for 3 minutes @ mod load

I used 115lbs for this and I genuinely think it contributed to how poorly I did on the following piece. OHS, particularly when I have to do them quickly, seem to really tax my shoulders and quads and I have a very hard time recovering from them.

Row 1k @ 30min pace, directly into:
60 Wall Balls for Time @ 20lbs
rest 4min
Row 750m @ 5k pace, directly into:
40 Wall Balls for Time @ 30lbs
rest 4min
Row 500m @ 2k pace, directly into:
20 DB Thrusters for Time @ 50lbs/hand

I was looking forward to this part, and I hope to see literally this format and/or something similar moving forward as part of a progression or even as just a place holder. I think it'll be really helpful. However, it went extremely poorly today and I'm very frustrated and disappointed with my performance. My legs blew up on the first row and my arms blew up around 30 wall balls into the first set. My breaks between movements were just way, way too long and I have no idea why I felt so terrible during this. Warming up for it i felt great and was moving well, then I immediately got my ass handed to me. 

Set 1) 6:56 - 2:01/500m row, 20/20/10/10 wall balls - I wasn't sure about the pace for this part or the next, but initially felt comfortable pushing the row on this portion. This was a bad idea. My arms blew up around 30 wall balls, and my breaks for this and moving forward were just way too long. Almost 3min to do 60 wall balls is not good.

Set 2) 5:28 - 1:57.8/500m row, 10s on the wall balls - I have no idea what my 5k time trial pace is, and this seemed like a good pace based on how I felt at the moment. Moving to the wall balls, I continued to fall apart. Breaks were north of 20 seconds.

Set 3) 4:55 - 1:42.5/500m, 5s on the db thrusters - Here is where I should have exercised some caution and scaled back on the row, but I am stubborn and felt it was the only part of this I could execute with any intensity. That didn't help the db thrusters. In general db thrusters just ruin my day, but these were awful. Each set of 5 felt like it was a max effort attempt and it took just over 3min to do 20 of them.