Friday Septmber 19, 2014

A. Front squat 5 x 2 

50-60-70-80-90%

 

155,190,220,285,285

 

4th set was suppose to be 255 and I thought it was when I did it.  But upon further review it was 285.  Thank god because it felt really heavy when I was squatting it thinking it was 255

B. Squat snatch gauntlet - 3 tng reps on the min beginning at 115lbs -

add 5lbs per min until failure

 

Got to 185 which was in the 15th minute.  Caught the 3rd one on a knee and was too tired to get up.  This one snuck up on my as far as how fatigued I got during it.  There didn't end up being a whole lot of rest with changing the weights.  Overall the snatches felt great, it was the fatigue and grip that got me.

C. 3 x 5 bulgarian ring pullups

 

done.  My shoulders did not love these.

D. 7-6-5-4-3-2-1

Squat clean 225#

Bar muscle ups

 

16:22

 

I was very cautious out the gate with the cleans.  I thought that the bar muscles ups were going to go on me, so I was really taking my time with the cleans.  I ended up doing the muscle ups unbroken and they were not really a problem (mostly because the new speal bar is awesome).  If I had to do it again, I would push the pace on the cleans a little more.  Overall,  the workout was a good test and good learning experience with heavy weight and a tough gymnastic move. 

 

 

Something a learned today- I need to push myself more often into metcons in a fatigued state.  A lot of times I get caught up in how fast I want to do a metcon, so I try to let myself recover as much as possible before I start.  Today I was strapped for time and the snatch gauntlet wiped me out, but I had no choice but to get the metcon in with not much rest.  I felt like I was in trouble on the first few cleans, but in competitions this is often how the 2nd, 3rd, or 4th workouts are going to feel.  And I need to get use to it.  Times don't always matter in training.