Yesterday I walked 18 holes of golf in the morning and was exhausted most of the day. It was a long day on Sunday helping out and watching the competition. Needed a rest day anyway after 4 in a row. In at 10am this morning.
3:00 Air Dyne
Started with 7:00 of Snatch Position Drills with 45# on the training bar. Focused on my setup in addition to meeting my hips. Then I started doing snatch singles and resting as needed.
- 3 singles with 95#
- Single, miss 2 singles with 115# (first one flew up so fast I almost caught it standing fully upright, so tried to adjust on the 2nd and bar was too far forward when I received it)
- 2 singles with 135#
- 2 singles with 145#
- 1 and 3 fails with 155# (I started thinking too much and then wasn’t committing to the lift)
- Fail and single at 135# to stop on a make
Felt good up until 155#. Feeling fatigued still this morning though.
5/3/1 Back Squats – Cycle 2 Week 3
- 5 @ 120# (40% of Training Max – warm)
- 5 @ 150# (50% – warm)
- 3 @ 180# (60% – warm)
- 5 @ 225# (75%)
- 3 @ 255# (85%)
- 1+ @ 285# (95%)
My squat has been disappointing for the last few weeks, but last week Kevin noticed I was really bent over, so I concentrated on that today and did much better at it. But my squats still sucked. I got 3 reps at 285# before stopping. Waited a few more minutes and did 285# again for 2 reps. I was able to do 295# for three a long time ago. My squat has been shitty ever since Tough Mudder. Maybe I’ll go back to Super Squats which is what I was doing before I got sick for 2+ weeks. Something needs to change. I was planning to test my max next week but that is definitely not happening because it’ll just be disappointing to have gone down.
E4MOM 16:00 (4 rounds)
- 250m Row
- 25 Wall Balls
I tried setting the damper to low 4 on the rower today and it felt pretty good. I think I’ll keep experimenting with it. I did all of the wall balls unbroken and finished the combo in under 2:00 each round so had just over 2 minutes of rest before the next round.
Jumped on the GHD when I got home.
5 Rounds NFT
- 10 GHD Sit-ups
- 10 Back Extensions