45:00 AirDyne @ Z1, off every 5:00 for 1/side moderate 1-arm KB overhead squat + :30 front leaning rest
PM
A. 1 muscle snatch + 1 hang snatch high pull + 1 tall snatch, 7 x 1 light & crisp; begin every :75
B. Squat snatch, 1-1-1-1-1-1 adding so that only last couple reps are challenging; :90 rest
C. Back squat, 3-3-2-2 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 7-9, 30X1; :90 rest
+
6 rounds for even times:
250m row
6 strict pull-ups
12 hand-release push-ups
2:00 rest
AM
complete with 35lb KB
PM
A. 65 x4, 75 x3
B. 85, 95, 105, 115, 125, 130F, 130F, 130!
C. 240(3), 250(3), 260(2), 270(2)
D1. 65(4), 70(4)
D2. 25(9), 35(9)
+
2:10
2:10
2:12
2:34
2:32
2:37
Hooray for heavy snatches! Everything from 85-125 felt so, so easy, that I knew I would get 130. First miss at 130 was entirely mental. Second miss at 130 was just a little forward in the bottom. Finally got the 3rd attempt at 130, but stepped forward with it off the platform. I'm doing a much better job of pulling all the way into my hips and not bouncing it off my thighs early. Very excited to see progress here.
Back squats felt heavy again. What the hell?
Started way too light on the DB bench press - wasn't sure where to start with that rep/tempo scheme.
Felt like I weighed 1000lbs on the strict pull-ups today. First 3 sets broken 3/3, but pretty sure the last rep on the 3rd set didn't count, so backed down to 2/2/2 for the final 3 sets (explains time difference). That's weird, because strict pull-ups have been feeling really solid recently (they should, with how many I do in a week!). Had a hard time controlling the descent and ended up hanging at the bottom between all reps, which I don't usually do with sets of 2-3. Rowed at 2:05-2:09/500m. HR push-ups got a little tough in the last two sets, but still unbroken.
PM
A. 65 x4, 75 x3
B. 85, 95, 105, 115, 125, 130F, 130F, 130!
C. 240(3), 250(3), 260(2), 270(2)
D1. 65(4), 70(4)
D2. 25(9), 35(9)
+
2:10
2:10
2:12
2:34
2:32
2:37
Hooray for heavy snatches! Everything from 85-125 felt so, so easy, that I knew I would get 130. First miss at 130 was entirely mental. Second miss at 130 was just a little forward in the bottom. Finally got the 3rd attempt at 130, but stepped forward with it off the platform. I'm doing a much better job of pulling all the way into my hips and not bouncing it off my thighs early. Very excited to see progress here.
Back squats felt heavy again. What the hell?
Started way too light on the DB bench press - wasn't sure where to start with that rep/tempo scheme.
Felt like I weighed 1000lbs on the strict pull-ups today. First 3 sets broken 3/3, but pretty sure the last rep on the 3rd set didn't count, so backed down to 2/2/2 for the final 3 sets (explains time difference). That's weird, because strict pull-ups have been feeling really solid recently (they should, with how many I do in a week!). Had a hard time controlling the descent and ended up hanging at the bottom between all reps, which I don't usually do with sets of 2-3. Rowed at 2:05-2:09/500m. HR push-ups got a little tough in the last two sets, but still unbroken.
