Sunday December 9th, 2012

1. Snatch Cluster, 1.1.1.1.1 @ 150 lbs x 3 sets, rest 4 minutes between sets.

My snatch technique was off just a bit today. I was letting the bar get out from me and hopping forward as a result. I did miss a few attempts and this was frustrating. Still nowhere near as consistent as I need to be on this lift.

- I did some attempts at a 1RM after this first part of the workout. I hit 185 last week and felt pretty good doing it so I thought that I might have 190 or even 195 in me today. I took 3 shots at 190 and my first attempt was actually my best. I was so close....so close! I got under weight no problem and received the barbell pretty well. I just wasn't able to stabilize it properly during the recovery. I think I rushed it. No PR today!

       

       B1. High Bar Back Squat @ 42x1 @ 40 lbs of chains, 2 reps x 10 sets, rest 1 minute.

          - Did these at 205# (plus chains) and tried to keep the tempo real slow as it was supposed to be.       

       B2.  Muscle Ups 3 unbroken reps x 10 sets, rest 1 minute.

          - I've been having a little trouble with Muscle-Ups lately due to some pain in my right shoulder. I'm happy to say that today I DESTROYED the Muscle-Ups in my workout. These felt smooth and easy. Very happy that I'm turning the corner.

       C. Airdyne of the following:

            5 Minutes @ Zone 1 Work

            +

            10 Sets of the following:

            30 seconds @ 90%

            30 seconds @ 50%

            +

            5 Minutes @ Zone 1 Work