August 26, 2015

And that's it for that cycle:) Solid training today - felt good! It was tough! THRUSTER SUCCESS!!

Warmup: SA KB Waiter's Carry (20 M each arm) + Broken TGU x 2 reps + Banded Squats x 2 Sets + T-Spine Mobility, + Barbell drills (Banded 2nd Pull, Snatch Pull Unders, Drop Snatch) + a few warmup snatches.

A. Squat Snatch; 9 singles @ 'tough' load; rest as needed

• stuck to the program, spent most of time at #115, failed 2 reps
• Set 1 #95: https://youtu.be/LsREkquFBUM
• Set 2 #105: https://youtu.be/-0uK0NBz67U
• Set 3 #110: https://youtu.be/etYKGIWpg2o
• Set 4 #110: https://youtu.be/10dRnXse5xo
• Set 5 #115: https://youtu.be/TKQTKmwPuMM
• Set 6 #115: https://youtu.be/cfGh-jH4RzE
• Set 7 #120: https://youtu.be/-bZCbUUfy_M

B. Snatch Balance + 2 OHS @ 32x1; 5 complexes; rest 2min (focus on perfect position) 

• went right into this, didn't waste sets
• Set 1 #85: https://youtu.be/mThpZeyhxR0
• Set 2 #105: https://youtu.be/BgRa-I0PqAo
• Set 3 #105: https://youtu.be/I1TlJqpb9gY
• Set 4 #105: https://youtu.be/rwbnmu2QKSM
• Set 5 #105: https://youtu.be/la7kUHp_vh4
• Stayed at #105 felt needed speed under snatch balance, a little instability so worked it

C. Thrusters; 8 UB @ 105# x 7 sets; rest 2min bw sets 

• GET THIS: ALL SETS UN-FREAKIN-BROKEN @#105 x 7 SETS!!!! PUKE!!!
• Average set was 20-26 seconds / finished just under 15 minutes

+
30 Sec Max Effort Burpees
30 Sec Max Effort Row for distance 
rest 6min
x5 sets 

• improvement from last week - added 1 burpee each round from last week and more meters
• Set 1: 13 Burpees + 153 meters
• Set 2: 13 + 165m
• Set 3: 13 + 173m
• Set 4: 13 + 160m
• Set 5: 14 + 165