””Well,” said Pooh, ”what I like best,” and then he had to stop and think. Because although Eating Honey was a very good thing to do, there was a moment just before you began to eat it which was better than when you were, but he didn’t know what it was called.”
– A.A. Milne –
10 am, WOD Part 1, Technique & Strength
A. WU/Technique – 2-pos Power Snatch@43kg, (between cones to avoid broad landings) – DONE!
B. Within 7 mins, establish Power Snatch Max for Day:
52kg/1, 61/1, 70/1, 75/F, 75/F
C. Strength: Front Squats, 3-2-1-1-1:
111/3, 120/2, 131/1 PB!, 134/PB! (+4kg), 138/F
D1. Assistance Work: Snatch Balance 3*10 @ 43kg (between cones)
D2. Strict Bar Series * 2
5 Pronated Pull Ups to neck, 5 Supinated to Chest, 5 Leg Raises
E. Back Squats, 20 reps @ 111kg – DONE!
2.30 pm, WOD Part 2, Conditioning
F. 7 Rounds For Time:
- 10 Push Ups
- 10 Walking Lunges
- 250m Row
GHD: 10/11/10/10, Mat: 12/12/10/11
Ouff, ok first of all not even I had planned to have all this work in one day. Squats was meant to be yesterday but I woke up feeling hit by a train so decided to take an extra rest day and try to squeeze it together today. Went ok. The cones for feet placement actually felt really good, I always broaden my feet a lot with heavier weight. I still do pull with my arms, very visible in the video, and with heavier weights just about everything feels awkward..
Front Squats felt good as always. 20 Repper Back Squat, not so good. At 5 reps I thought 10 ”might be doable”, glad I didn’t give up!
Was expecting the metcon to be way harder. Did this before with only 5 PshU’s a round but not after this kind of squat heavy day, was expecting the same cramps as I had with Hell-in, but not at all actually. Saved my legs by pulling only with my arms last 50m of each row in the beginning and I actually felt strong all the way through. That said, I was hoping for better. Last time was three months ago and 11’07 mins then with just 35 reps less should have been improved by now. Still happy that I was pretty consistent and very tired at the end.
Was meant to be a full Tabata GHD, but my hip flexors felt completely spent and I know that that usually leads to lower back pain for me so went to the floor, which was worse! Abs was cramping like crazy all of a sudden so I’m guessing I’ll be feeling this for a couple of days…
Rest day tomorrow again and then on to some more Olympic Lifting Friday & Saturday. So far my shoulder, elbows and lower back holds up pretty well, (knock on wood), so hopefully I will be able to put a lot of this kind of training in over the coming weeks and fixing all the problems I’m having with it.
PS. Every piece of advice you guys are giving me is highly appreciated, I actually write them all down in my notebook and try to go through them before each session! 😉