November 15, 2015

I took yesterday off because I had to work / run the "train the trainer" program for a few hours, and was still battling this dumb cold. So, I trained today (Sunday) instead. I felt pretty good, still heavy breathing but on the other side of this thing. Unfortunately, I wasn't really paying attention and I sort of missed half my program. Whoops.

Warmup was 6 Min Row (3 min @ 16 s/m, 2 min @ 18 s/m, 1 min @ 20 s/m) + Banded mobility and barbell drills.

A. Drop Snatch; 3 reps x 5 sets; rest 1min bw sets

• #65, 75, 85, 85, 85 (trying to get bar behind head, instead of directly over)

B. Snatch; 7 singles; rest as needed and choose weight based on feel (looking for 7 perfect reps!) 

• Wasn't feeling very strong today, worked technique for about 15-20 Minutes. Built up and did some good reps at #105. Didn't go heavier than that. No videos worth posting, too light. 

C. Back Squats; 4 reps x 4 sets; rest 2min bw sets

• Completely and totally missed this . Not on purpose. Probably a blessing, wasn't feeling strong yet. Maybe will throw them in later this week if back on my game.

+
5 Sets: 
5 Deadlifts @ 185#
rest 10 seconds 
15 Power Snatch @ 55# 
rest 3min bw sets 

• All sets UNBROKEN and felt good, solid technique!
• Set 1: 0:00-0:59 (:59) (includes :10 rest)
• Set 2: 3:59-4:56 (:57)
• Set 3: 7:56-8:53 (:57)
• Set 4: 11:53-12:50 (:57)
• Set 5: 15:50-16:48 (:58)

+
D1. Banded Good Morning; 25 reps x 4 sets; rest 30 seconds (fast and explosive reps) 
D2. Hip Extension; 10 reps x 4 sets; rest 1min

• Didn't do these. Was done for the day. Starving. Will include as warmup tomorrow.