September 26, 2015

So. I was actually intimidated by this program today. I don't know how long it's been since I've squatted, but it feels like months. I feel like I've lost SO MUCH STRENGTH it was unsettling. I understand this is what happens, when you switch priorities in training. I have to say though, I'm frustrated that not only is my current aerobic power output not where it needs to be (according to my air assault efforts) but now I've lost so much of my former strength - I just feel kind of pathetic. Even my performance on the Power Clean / HPC were so light compared to what I left off lifting. I recognize this is the first week in a new cycle, and it's just challenging. Hopefully, I can regain some strength soon. End of pity party rant.

That being said, I put in my best effort and completed all the work today. I feel my loads were probably lighter than they should have been. I was cautious.

A. Power Clean + Hang Power Clean x2; 7 complexes; rest as needed to ensure solid reps 

• Set 1 #125: https://youtu.be/nPEZ3TNk7rw
• Set 2 #135: https://youtu.be/nYz-Ysyp11k
• Set 3 #145: https://youtu.be/ZGzuUNhx708
• Set 4 #155: https://youtu.be/dnSb_BuoYm0
• Set 5 #165: https://youtu.be/Zht-6TfKnbw
• Set 6 #165: https://youtu.be/kEznQiABhVU
• Set 7 #175 - miserable fail, lost all technique.  Got 1 PC 2nd try: https://youtu.be/4Zbw8I-WJh0

B. Back Squat; 6 reps x 6 sets; rest 2:30bw sets 

• Went way too light, was intimidated to squat again after so much time. All sets were smooth, and too light
• #125/135/145/155/165/175

C1. Single leg Good Mornings (unweighted); 10 reps x 3 sets; rest 1min 
C2. Single Leg Glute Bridge; 10 reps x 3 sets; rest 1min 

• done

+
5 Sets:
12 Ub Power Snatch @ 55#
24 Front Rack Walking Lunge Steps @ 55#
rest 2min 

• this was actually easier than I thought - although I ended up getting pretty gassed on last couple of sets
• all sets of PS unbroken - no problem
• all sets of lunges done in 12+12 (rerack in middle)
• each set took approx 2-2:30? finished around 20 min