May 27, 2015

Trained at CFHV today, solo. Felt good, was excited. Wasn't feeling particularly STRONG on my lifts, it feels like it's been awhile since I've been able to lift heavy:( Anyway...was striving to drop fast with solid lockout on Snatch Drops, was trying to work on connecting launch at hips and not donkey-kicking on Snatch Clusters, and was determined to make it through the entire program:) I think it was a successful training day!

A. Drop Snatch; accumulate 10 perfect reps with light-moderate load

• did sets of 3 reps, built up each set (up to #95)
• Set 1 (#53): https://youtu.be/OdDGSw6X1jU
• Set 2 (#73): https://youtu.be/9h_B9DEJRKA
• Set 3 (#83): https://youtu.be/FHbs3b6nJok
• Set 4 (#93): https://youtu.be/OYdAIFKtFZA
  
• B. Squat Snatch Cluster; 1.1.1 x 4 sets; rest 20 sec; rest3min (use same weight for each set)

• kept load light - really wanted to feel the lift - still disconnected - stayed at #85 across
• by the 3rd set, I think I started connecting at hip launch - felt better
• feet still a little jumpy
• need to work on high pull to keep bar close to body
• Set 1: https://youtu.be/c5G_W0gnVps
• Set 2: https://youtu.be/noI6GVvBEwA
• Set 3: https://youtu.be/BruSfUSc3Gk
• Set 4: https://youtu.be/h2Uh9Of_dQc

C. Front Squat @ 31x1; 2-3 reps x 5 sets; rest 3min

• WHOA! These felt heavy today! I remember when I was doing tempo FS at #205/215! Lots of work to do. 
• Sets 1-5: 145(3); 155(3); 165(3); 175(3); 185(2)

D. Banded Barbell Hip Thrusts; 4-5 reps x 3 sets; rest 2min

• Only got to one set on this otherwise was going to miss chance to use airdyne
• need to figure out proper band / set up (am used to BB Glute Bridges on Bench)

+

3 sets:

6 TnG Squat Cleans @ 105-125#

30 Sec Airdyne Sprint @ 95%

   Rest 4min between sets

• All sets performed as Rx'd
• Felt fucking gassed after AD
• SET 1: #105 
• SET 2: #115
• SET 3: #125

+

3 sets:

10 UB Deadlifts @ 175-195#

30 Sec Sled Push (fast grinding steps)

   Rest 4min between sets

• All sets performed as Rx'd
• Felt lactic and slow by 20 sec
• SET 1: #175 / #100 on sled (90-100m  approx)
• SET 2: #185 / #100 on sled (80-90 m approx)
• SET 3: #195 / #100 on sled (80-90 m approx)