August 8, 2015

Had to go in earlier today to squeeze training in before work (I ran a Train the Trainer Program today for my Coaches it was 2.5 hours of awesomeness:). Today felt good - but legs were still a little shot. Having some residual knee pain (right) - i'm sure the medial meniscus is slipped and maybe torn - and some leftover swelling in right leg. However, good warmup, felt good training!

WARMUP: 3 Sets
10 Banded Wall Ball Shots - to up on toes extension (#14)
2.5 x 2 Plates Series (10 Each Circles, Raises Front, Lateral T, Chops, Bent Rows, Wings)
+
10 x Reverse WB Toss (up on toes, extension)
Roll Out Stick - Quads, Calf insertion point, calves



A. Squat Clean; build to a tough single
Warmup sets (#35, 55, 85, 105, 115, 125, 135)
Filmed sets:
#145: https://youtu.be/C4j6Uwnxpqo
#155: No Video
#165: https://youtu.be/zGLSb8JPWkw
#175: https://youtu.be/r1yYOVfz9bI
#185: https://youtu.be/K2iep9joKgo
#190: https://youtu.be/gwDl_ZjNm4o

• Was trying to work on "up on toes" / foot receiving etc. 
• I can tell the lifts I missed (not filmed, there were 2 @ 185) I hopped forward, caught forward, and dumped forward
• Front squat felt a little heavy - ran out of time, but not sure I could've hit #195 today - maybe

B. Low Hang Squat Clean; 5 singles @ 80% of 'A'

• did all sets at #150 - should've done #155 felt too light and these are more like mid hang not low hang
• Set 1: https://youtu.be/ONIgiJNmGYA
• Set 2: https://youtu.be/sBRU0zR78pM (better than first)
• Set 3,4,5: https://youtu.be/Qipt-gPsHSw

+
5 sets:
Row 500m/Run 400m 
15 Power Snatch @ 55#
30 double unders
rest 90 sec bw sets 
*make-up from sickness. Record each split, if you can. 

• Ok, did it - man, this was icky (still not a fan of hurting or breathing heavy:) 
• Def slower than I wanted to go, but I just tried to keep trucking
• Whether running or rowing, my pace was always around 2:30
• First set of Snatches was UB, other sets were broken into 5's
• Most sets of DUBS broken, I think I did 2 sets UB
• SET 1: Run 400 / Time 4:09
• SET 2: Row 500 / Time 4:40
• SET 3: Run 400 / Time 4:56
• SET 4: Row 500 / Time 4:07
• SET 5: Run 400 / Time 4:37

Feel good about this week. Having a well-earned rest day tomorrow. Taking pups to beach tomorrow:)