5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. 1 power snatch + 1 hang power snatch, build to a tough set for the day
+
5 sets even:
3 split jerks from the blocks, 155
40 double-unders
2:00 walk rest
+
3 sets:
:35 row @ 97%
4:55 walk rest
AM
3 sets complete
PM
failed 2, made 2, moved on
+
A1/A2. cut to 3 sets
B. 105, 115FHPS
+
complete, a little over a minute if I tripped (sets 1-3) and a little under a minute if unbroken (sets 4-5)
+
183m
182m
178m (handle flew out of my hands in the middle)
Today was pretty terrible. I got to the gym after 6pm, which is way too late for this much volume. I hate this - Thursdays have all my fun stuff, I enjoy higher volume training days, and I really hate deviating from the program. But after the rough couple of days I've had, the last thing I wanted was to be in an empty gym at 9pm all by my lonesome.
Barely warmed up at all, which explains the fails on the first 2 muscle-ups. These felt horrible today, and I didn't feel like spending 10 minutes here.
Cut the A1/A2, and didn't rest at all between movements. Again, didn't feel like spending 10 minutes doing this.
I was excited for the snatch complex, but these felt terrible. My shoulders were super tight (again with the lack of warm-up), and I completely forgot how to hang snatch. I did okay at 105, but when I brought the 115 back down to the hang, I just held the bar and felt like I had no tension at all in my body. Worked on hang snatches alone for a few minutes, and Austin even commented that I didn't look comfortable. I don't know what the deal was. Dropped back down to 105 and couldn't do that again either, so... wtf?
No belt on the split jerks, but did wear Olys. Bar felt much heavier than it should have, but most of the reps were pretty crisp anyway.
Row sprints actually felt pretty good, until the handle flew out of my hands. I'm surprised I didn't lose more than 4m with this mishap.
Shitty couple of days. Busy day tomorrow, then Kellie comes on Saturday!
Today was pretty terrible. I got to the gym after 6pm, which is way too late for this much volume. I hate this - Thursdays have all my fun stuff, I enjoy higher volume training days, and I really hate deviating from the program. But after the rough couple of days I've had, the last thing I wanted was to be in an empty gym at 9pm all by my lonesome.
Barely warmed up at all, which explains the fails on the first 2 muscle-ups. These felt horrible today, and I didn't feel like spending 10 minutes here.
Cut the A1/A2, and didn't rest at all between movements. Again, didn't feel like spending 10 minutes doing this.
I was excited for the snatch complex, but these felt terrible. My shoulders were super tight (again with the lack of warm-up), and I completely forgot how to hang snatch. I did okay at 105, but when I brought the 115 back down to the hang, I just held the bar and felt like I had no tension at all in my body. Worked on hang snatches alone for a few minutes, and Austin even commented that I didn't look comfortable. I don't know what the deal was. Dropped back down to 105 and couldn't do that again either, so... wtf?
No belt on the split jerks, but did wear Olys. Bar felt much heavier than it should have, but most of the reps were pretty crisp anyway.
Row sprints actually felt pretty good, until the handle flew out of my hands. I'm surprised I didn't lose more than 4m with this mishap.
Shitty couple of days. Busy day tomorrow, then Kellie comes on Saturday!
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