Day: August 15, 2013

Leg Day

Still sore in the legs from Tuesday and now sore in the core and upper body from yesterday. In at 10am.

Warm-up

  • PVC OHS and pass-thrus
  • 450m Run

Strength

5/3/1 Deadlifts – Cycle 2 Week 1

  • 5 @ 165# (40% of training max – warm)
  • 5 @ 210# (50% – warm)
  • 3 @ 250# (60% – warm)
  • 5 @ 270# (65%)
  • 5 @ 315# (75%)
  • 5+ @ 355# (85%)

Felt really solid. Focusing on being more explosive with my legs and hip drive is helping a lot. I did 10 reps at 355# for an estimated max of 472#.

Did this following ladder after the snatches. Not for time. Go through once until failure and then start over from 1 and do it to failure again.

  • 1 Strict Chin-up, 2 Strict Ring Dips, 3 Sit-ups holding 10# plate behind head
  • 2-4-6
  • 3-6-9
  • …

I got 5 + 15 and 3 + 10.

OLY

Warmed up with 45# snatch position drills, wearing wrist straps, for 7-8 minutes.

E20S 2:00

  • 95# Snatch

3:00 Rest

E30S 3:00

  • 125# Snatch

3:00 Rest

EMOM 3:00

  • 135# Snatch

The 125# snatches felt really good. I started jumping forward a little on the 135# snatches though and wasn’t hitting quite as good on the hips. Better than I ever have hit though and it’s my first try at 135# so I might stick to this for the next session before going up another 10#.

WOD

3 Rounds

  • 10 Backwards Front Rack Walking Lunges (155#, no rack)
  • 10 OHS (75#)

Yuck! Those backwards lunges were brutal at 155# and I’m glad I didn’t go with 95# for the OHS. Originally thought about doing 5 rounds, but legs were thrashed from the deadlifts and snatches. Finished in 5:47.