October 20, 2015

Did 15 min Barbell Snatch Drills and build up to #115 Snatch for warmup. Felt solid today.

A1. TTB; 15 for time x 4 sets; rest 1min 
A2. Straddle Hollow Hold (as much compression as possible); AMSAP x 4 sets; rest 2min

• Set 1: TTB :35 (10 UB + 5 Singles (had weird grip)) + :90 HBH
• Set 2: TTB :35 (8+7) + :60 HBH
• Set 3: TTB :39 (8+7) + :60 HBH
• Set 4: TTB :55 (7+4+4) + :60HBH

C. Side Plank on hand (feet on bench with top foot on top and bottom
foot underneath squeezing bench); 20 seconds x5/side; rest 30 seconds bw sides 

• UHM Couldn't do this. Need to practice. 

+
Row 1k @ 4:40 pace 
Row 1k @ 4:06 pace 
rest 1min 
x 3 sets 

• SET 1: My back was flared up SO badly on this one ugh! 
• 1K @ 4:46.5
• 1K @ 4:44.8
• Total time: 9:31.3
• Rested 2 MIN - Had to roll back out
• SET 2: 
• 1K @ 4:55.2
• 1K @ 4:51.5
• Total time: 9:46.7
• Rested 1:30 ish - still had seriously flared up upper/mid back
• SET 3: 
• Tracked 500m splits on this one
• 500 M @ 2:35.9
• 500 M @ 2:28.4
• 500 M @ 2:31.0
• 500 M @ 2:15.8
• Total time: 9:51.0
• I really don't think your anticipated splits of 1k @ 4:40 / 1K @ 4:06 were realistic. Positionally, I get serious mid-upper back flare around 1000-1500 M. My form, overall, is much improved. If you noticed my single 1K efforts on Saturday, they were faster. It's when I tip over 1K I flare up. This will just take more exposure, and we are getting there. I think these efforts were all faster than last week. Still not where I need to be though?