Saturday

Snatch ME/Skill work

Warmed up with basic snatch progressions &
Muscle snatches
Snatch Balances

Snatch:
95X3
95X3
115X3
125X1,
125X1,1,1,(failed all 3)

The first attempt at the 125 was a perfect lift, better then the 115. But the three lifts that followed were just awful. I could not stick it, so I threw in the towel and did the following:
METCON

3 rounds:

50 Double unders
10 (each arm) 1.5 pood Kettle bell snatches
20 Pull ups.

16:20

I have been doing poorly with my pull ups, and my double unders lately. My accuracy for thr DU's is just not there. The pull ups, I have not been able to do a round of Pull ups unbroken for some time now. I am not sure what the issue is, possibly over-training (with the pull ups anyways). Rest is needed....

I am heading North to do some fishing and some relaxing for the rest of the week. I may just not workout at all this week to give the body a needed rest.

Thursday

Power Clean
135x5
155x3
185x1(f)
185x1


MAX FIT USA

10,9,8,7,6,5,4,3,2,1 (Power Cleans)
Power Clean 135lb.
Push Ups
20,19,18,17,16,15.....10. (for the Push ups)

14:20

Good workout... I may have done the '3'& '13' round twice, not sure.

Wednesday

ME Shoulder Press

95X6
115X3
120X1
125X1
130X1
135X1(f)
135x1(f)

I just could not press the 135 overhead. I feel as if something is not firing in my left shoulder, the weight did not feel heavy in the rack or with the initial push just when it reaches the point above my ears, my shoulders just shut down. I need to focus more on pressing.

METCON



800m run
15 95lb shoulder press
800m run
15 push press
800m run
15 push jerk

15:24

Tuesday

Hips....
5 rounds of:
5 275lb deadlifts
5 34" box jumps

5:17

This was my first time Deadlifting a heavier load since I hurt my back. The deads were tough, but i took my time and focused on hip drive adn keeping the core tight.

Monday 'Fran'

21-15-9 of
95lb Thrusters
Pull ups

5:17rx

A little slower than my PR but still my second best time. I have not done Fran since I think last September. I did all 21 Thrusters unbroken. The pull ups were by far the hardest part, I had absolutely no grip. I had the energy to go faster and get a better time but ultimately it was my grip that would not allow this.