September 2, 2015

Best part of today is I go to train with my Sister! She's visiting through Sunday, hoping to have a few more workouts with her!

Warmup: Ido Squat Routine + Small Plate Series, 8 Rep each Banded Snatch pulls, Snatch Pull Unders, Drop Snatch (all empty bar) - build up to 105 then:

A. Squat Snatch; 9 singles @ 105# +; rest as needed 

• Set 1: https://youtu.be/Ao1hXqBb8IE
• Set 2: https://youtu.be/YvgT3gQu85Q
• Set 3: https://youtu.be/JCb-S_Hq45A
• Set 4: https://youtu.be/Sv5O3w36Gy0
• Set 5: https://youtu.be/ueSQwptSS24
• Set 6: https://youtu.be/pCbSxNQ7AkM
• Set 7: https://youtu.be/yfzJ1LdpTuM
• Set 8 - up to #115: https://youtu.be/1Vu9tfDnt-o
• Set 9 - up to #115: https://youtu.be/ChwD_PleRk8

B. Snatch Balance + 2 OHS @ 32x1; 5 complexes; rest 2min (I like what you did last week, looking more and more solid, let's stick with this and use it as a technique opportunity for a few weeks)

• didn't go as heavy this week - I took a pretty nasty bail on my 2nd set and it rattled me - just took it easy, felt solid
• Set 1: #85
• Set 2: #85
• Set 3: #95
• Set 4: #100
• Set 5: #100

+
5-4-3-2-1:
Squat Cleans @ 115#
1-1-1-1-1: 
Muscle Ups 

• TIME = 3:30

- rest 10min
10-8-6-4-2:
Deadlifts @ 185#
4-4-4-4-4:
Burpee Box Jumps @ 20"

• TIME = 5:28
• THIS WAS SO MUCH WORSE THAN I THOUGHT IT WOULD BE!!! I feel I've done NO Deadlifts forever - they felt heavy:(