Woke up bright and early for my new training schedule. That 4:45AM alarm sure does come early. I felt much better today. I think that I had a touch of Salmonella (I ate some of that recalled almond butter, about 2 raw tbsp full of it ~24 hrs before my initial symptoms) and have been fighting nausea/vomiting/indigestion for the entire past week. Today is better.
Programming
AM SESSION
A) 3 Position Snatch
High Hang+Knee+Full
5 sets building
120 sec rest between
B) Segment Clean (Pausing at knee) + 3 Jerk Dips
5 sets building
120 sec rest between
C) Clean
1, 1, 1, 1, 1
90 sec rests
Starting at 80%+
D) Clean Grip Panda Pulls
3, 3, 3, 3, 3
90 sec rest between
E) HBBS
Building to Daily 3RM
Set every 3 min to max of 10 sets
Iron Scap
PM SESSION
F) 5 sets each AFAP
Sled drag spint (+45#) for 300'
3:30 rest between
5:00 rest
5 sets each AFAP
150m row
3:30 rest between
Results/Notes
A) 115, 135, 145, 155, 165 - These felt heavier than I think they should have. I was trying to focus on like 10 different cues (AND it was before 6AM). Last set in video.
B) 155, 185, 195, 205, 225 - These felt much better although my elbow was a bit tight (it popped during the 1+1/4 FS last week with no pain, and got sore later). I could have gone heavier, but was working more on the movement and less on how heavy it was. The video shows that I need to move my feet out a bit more, and stay more upright through my pull. Video is last 2 sets.
C) 245, 255, 265, 275, 285 - I wanted to work towards a number that I think I can clean on any given day, and do that weight well. I got to the number I wanted, but coming out of the FS at 275/285 was much tougher than it should have been and I lost my upper back a bit at the bottom.
D) 225, 275, 275, 275, 275 - The second set showed me how much I need work here. My second pull is so short. I tend to rely on my speed under the bar and shorten the pull. It felt really heavy by rep 3 so I stuck here trying to develop this pull. The video shows my last set.
E) 275, 295, 335, 345, 355, 365 - I wanted the majority of my work to be 300+ so I started with a few bigger jumps. I could have gotten 1 or 2 at 375 but would not have been able to get all 3. The video shows set at 365#. Depth looks a little shallow on the first. Might be the angle of the camera. Might be a tad short.
Iron Scap is no joke. ATYTs had me blowing up
F) Didn't time the drags but work was in the network of 30 sec for each set. 24 moving to 32ish (glances at my watch and what I can remember based on the amount of oxygen I was lacking). The pull was easier to get moving and get 75m or so, but the last bit was harder to dig through than the push.
Row times were :24, :24, :25, :26, :22 (rowed at 1:21 for the last one, 1:23-1:28 throughout the others)
Very much tired today.
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