Monday 9/21

I sabotaged myself today. I did.

First, I ran on the true form...then I did my lifting...This is what the day was suppose to look like....

AM

gymnatics work

+

.25 run on true form - focus on form and technique here - 

rest 1/2 work time

x4 rounds

PM

A.  Snatch high pull with 3 sec. pause @ knee + Snatch from 3 sec. pause @ knee 50x2, 60x2, 70x2x2

B.  Snatch; 70x2, (80x1, 85x1, 90x1)x3

C.  Front Squat; 70x3, 80x3, 90x2x2

D.  Cambered bar good morning x8-10x3

+

3 rounds

18 CTB pull ups

10 db lateral box step overs @ 35# per hand and 20” box

but this was my actual day...

AM

.25 run on true form - focus on form and technique here - 

rest 1/2 work time

x4 rounds

Got around 2:30 each time. Been a little bit since I ran on the true form.

+

A.  Snatch high pull with 3 sec. pause @ knee + Snatch from 3 sec. pause @ knee 50x2, 60x2, 70x2x2 - 90#, 110#, 125#

90#

125#

B.  Snatch; 70x2, (80x1, 85x1, 90x1)x3 - 125#, 145#, 155#, 165# I really was a mess snatching. Back was tired, hamstrings tight. Thatll teach me to stress them out before lifting

145# Just labored pulls and not extending all the way

155# not finishing the lift

C.  Front Squat; 70x3, 80x3, 90x2x2 - 155#, 175#, 200# on the bright side all my front squats felt great!

175#

200#

D.  Cambered bar good morning x8-10x3 - 85#

PM

1 mile true form run - I cant help myself. I have to be good at it.

+

Gymnastics work - Did the rope climbs all L-sit. Waited a min in between each rep.

+

3 rounds

18 CTB pull ups

10 db lateral box step overs @ 35# per hand and 20” box

Looked way easier on paper...9:32 started UB on CTB, went to 7/6/5 then 5/5/5/3 grip was getting pretty beat from the rope climbs prior and then I underestimated the 35# the DB. The step overs took a little longer than I expected, but then again I learned that each leg independently is fairly weak.