Training 11/25/13

11/25

Sleep: In bed before 8p-not sure how many hours passed before I fell asleep.  Heard Corey's alarm go off around 3a & rolled over.  Next thing I knew it was just before 7a so I spent nearly 11 hours in bed.  No melatonin the night before, but feeling a bit sluggish. 

MT @ 8:30a

9AM
A. Back squat @20X1; 4-3-2-1, rest 2 min

(5x95, 5x135, 4x155, 4x165) 4x175, 3x185, 2x190, F@200lbs…seriously??  worked hard for the double at 190, but thought I could surely do a single at 200.  Another day. Still tough for me to get down there in 2s & it's not like I have all that far to go.  :) 

Coaching 10a class

10a

B. Snatch pull from mid thigh + tall snatch + snatch from mid thigh - every 90 sec for 4 sets

The tall snatch was new & video I found online said not to redip to take it overhead which was my limiting factor with load. 18lbs, 38lbs, 48lbs, 58lbs, 68lbs…stayed here and did sets across. 

Coached 10:30-11:30a

Mojo was low. Missing my OPT teammates.  +
5 rounds for time:
10 CTB chin ups unbroken
10 kb swings 1.5pd unbroken
40 double unders unbroken

Tripped once at 8 of the first round.  Not feeling super confident in these.  

Right shoulder talks to me during double unders & C2Bs. Felt irritated after, but better the day after.  Elbow flexors quite sore after the break from the BF pull-ups.  

8:54 
4:30PM
A. Power clean 55% 1RM TnGx5 EMOM for 8 min

100lbs. Felt good.  Good "pop" this evening.  8-10s each. B. CGDL @3121; 2-2-2; rest 2 min

185, 205, 215.  Used straps but still felt like I was going to lose the load out of my hands. C. wtd gh raises @2010 4-8x3; rest 1 min

15lbs x 8

20lbs x 5

20lbs x 4 Hammies!! D. 30 sec sorensen hold x3; rest 30 sec

Done, felt strong here.