August 5, 2015

Hottest day of the year here in Socal:) So it's popsicle day at CFHV... I couldn't wait for mine post-training. This was by far, the hardest I've worked in ages. I felt strong and healthy, but it beat me up pretty good!


WARMUP:

• 10 Reps each of: 2.5lb / each hand - Arm circles fwd, Arm circles bwd, chest pulls, T-Raises, Double-arm chops, 5 push ups, combo (front raise+lateral raise+bent over T-raise), 10 Banded Squats
• Ballet Barre warmup with Grant - 15 minutes of plie series, tondu series, ronde de jamb series
• Barbell warmup 3 x (Snatch Pull Under + Drop Snatch) @ #35, 55, 65

A. Low Hang Squat Snatch + Squat Snatch; 5 complexes @ 85# for all

• Started hitting a little too high and had some fails due to pelvic smash - connected well in beginning and end sets
• All sets at #85
• SET 1: https://youtu.be/-wQ_zvE1UV0
• SET 2: https://youtu.be/Lwi2u5iMVWo
• SET 3: https://youtu.be/K8h6KlYKOoM (1 + 1 Fail)
• SET 4: https://youtu.be/R4K5DW0TFWI (1 + 1 Fail)
• SET 5: https://youtu.be/Fu76GnF5VHk (1 + 1 Fail)
• SET 6: https://youtu.be/2L9w5KkQG5w

B1. Thrusters @ 85#; 10 reps x 5 sets; rest 10 sec
B2. Squat Snatch @ 85-105#; 4 reps x 5 sets; rest 10 sec
B3. Front Squat @ 115-145#; 10 reps x 5 sets; rest 4min 

• PROGRESS TODAY:) Feeling much better - but whoa, this is still tough!
• Did all sets of Thrusters at #85 and UB - Stuck to 10 sec transition time for first 3 sets, fell to 20-30 seconds last 2 sets - HR so high
• Did all sets of Snatches at #85 - all singles, but perfect and solid (near end, started to fall forward a bit, but all good)
• Did all sets of Front Squats @ #125 - UNBROKEN!!!!
• extreme heat conditions in gym today, over 90 deg inside with a/c on, over 105 outside:( def felt a little dizzy at times, kept hydrated with aminos throughout

+
15 Burpees AFAP 
rest 2min
x 3 sets (see how you feel here and try to complete this part) 

• uhm this was SO HARD (way different than not fatigued in NY where sets were between 27-29 sec)
• SET 1 - 31 sec
• SET 2 - 33 sec
• SET 3 - 40 sec :((((

+
Row Easy for 15min 

• NOPE. Did 10 minutes on the Air Assault slow and with a popsicle. I just couldn't do another thing. I have to coach 2 more classes tonight which will demand my involvement so I'm good for today:)