June 2, 2015

Started actual job today - a 3 Month Consulting Contract for CFHV! Was up really late last night preparing, so didn't sleep great. Was up early and at work for 5 hours before training around 2pm. Had to train solo. Man, I really don't feel great / enjoy training as much when I'm alone:( Anyway, I was a little sore and tired so took some time to warmup / mobilize. My snatches felt really, really inconsistent today. I motored through my program but came to an exhausted dead halt half way through the conditioning (repeats). I started the Deadlifts, but was just dead. I terminated early today. Still enjoying program, just felt a little sluggish today.


Warmup: Double Under practice - EMOM 3 Min x 40 Reps, then 10 sets of 10 UB DU in a row. Felt good:) Did some shoulder mobility / scap work. Did barbell warmup too.

A. Drop Snatch; 2 reps on the minute for 8min

• warmup sets light #35, 45, 55, 65, 75, 85
• EMOM 8 MIN VIDEO HERE ABOVE - done mostly at #85, tried #95, failed a bit, back to #85

B. Squat Snatch Cluster; 1.1.1 x 5 sets; rest 20 sec; rest3min (use same weight for each set, but heavier than last week based on feel)

• SET 1: https://youtu.be/2vKML8R3aiI
• SET 2: https://youtu.be/jgXYpBVPPPg
• SET 3: https://youtu.be/VhOhPzOn5Qg
• SET 4: https://youtu.be/9AG5wtSDsK8
• SET 5: https://youtu.be/mybeEkrifeI

C. Front Squat; 2reps x 5 sets; rest 3min

• #125 x 2/ #135 x 2 / #155 x 2 / #165 x 2 / #175 x 2 / #185 x 2 / #195 x 2 (last rep struggled)
• this was disappointing, my FS is nowhere near where it used to be:(

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4 sets:

6 TnG Squat Cleans @ 105-125#

30 Sec Airdyne Sprint @ 95%

   Rest 4min between sets

• Did ALL 4 SETS @ #125 TNG and went hard on A/D
• Completely fell apart on break, couldn't get myself back together to push through second part - just really tired

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4 sets:

10 UB Deadlifts @ 175-195#

30 Sec Sled Push (fast grinding steps)

   Rest 4min between sets