October 5, 2015

I left of training last Wednesday, when I attempted to do the program I re-did today. Last time, I worked through 5 sets of the Snatch complex, but was not connecting at any weight. I think I worked up to #95 and moved on. I did 2 sets of the banded DL / db death march and called it a day.

Then we drove to Oregon for a vacation - had a great time:) I attempted to train on Friday (because my friends wanted me to go to their CF) but I really just did some mobility and a little shoulder work - still was feeling unmotivated and sluggish. On Saturday, I went for an awesome 20 mile bike ride, which was great for the soul. We drove home last night, wish we could have stayed longer.

Back at work today. I wanted to get a full training session in, so I picked up the last program and tried it. I still felt rather disconnected on the Snatch complex. I've uploaded the 8 sets I did, starting at #75 and only working up to #100 - I started falling apart again. I moved on to the reset and slugged through.

A. Hang Snatch + Snatch x2; 7 complexes; rest 2 min 

• Complex #75: https://youtu.be/CYK-KUeNyg8
• Complex #85: https://youtu.be/c45o03_JUjw
• Complex #85: https://youtu.be/H9EuonKVX0E
• Complex #85: https://youtu.be/-pyASl_Aur0
• Complex #90: https://youtu.be/TlQOvdYi7vE
• Complex #95: https://youtu.be/5ripiUo-g8M
• Complex #95: https://youtu.be/EEAHxPVj70E
• Complex #100: https://youtu.be/m0J1O7f1s2Q

B1. Banded Deadlift; 6,6,4,4,4; rest 1min 

• #145 (6); #165 (6); #175 (4); #180 (4); #180 (3) 
• These got me at the end - SO tough! 
• How much weight should I be pulling for these? I'm embarrassed how light this was...

B2. Death March; 10 steps/leg x 5 sets; rest 2min https://www.youtube.com/watch?v=2o_ 

• All sets done with 25's DB's. Had to stop for breather 10 steps + 10 steps

C. Weighted Hip Ext @ 2222; 8-10 reps x 4 sets; rest 2min 

• My back was lit up by this point, and under time constraints - chose to skip ahead

+
5 Sets:
Assault 10 Seconds @ 100%
30 UB Wall Balls 
rest 4min 

• WTF. THIS WAS DEMORALIZING. Were you anticipating I would complete all sets UB? #14 + 10ft? What was the target 100% watts? I seriously gave this my all and just crumbled!!  I tried to eyeball the highest wattage hit in 10sec
• SET 1: 900+ Watts + 30 UB WBS (#14 / 10ft) - time 1:15
• SET 2: 869+ Watts + 27 UB + 3UB WBS (#14 / 10ft) - time 1:40
• SET 3: 864+ Watts + 15 UB + 5, 10 WBS (#14 / 10ft) - time 2:00
• SET 4: 869+ Watts + 20 UB + 10UB WBS (#10/ 10ft - dropped to #10!!) - time 1:45
• SET 5: 896+ Watts + 10UB +10UB + 10 SINGLES!! (#14 / 10ft - back up to #14) - time 1:57