Tuesday 10.04.11

Warm Up:
- I did sets of 5 GHD sit ups and 5 Russian KB swings in between my sets of power snatches

SWOD:
Power Snatch:
- Warm Ups:  45x Burgener Warm Up, 95x3, 135x2, 185x1, 225x 3 snatch pulls, 275x 2 snatch pulls, and 315x 1 snatch pull
- Work Sets:  215x 0, 1, then 185x 3, 2, 1

Pull Ups
- Warm Ups:  Body weight x 4, 25x3, 50x2
- Work Sets:  75x2, 50x4, 25x6, unweighted strict chest to bar x3 (left bicep not feeling it!)

Metcon:
5 rounds for time of:
- 15 ring push ups with feet elevated to the height if the rings and a full turn out at the top.
- 5 Deadlifts at 365
Time:  6:53

For the power snatches, 215 is my 1rm all time so I tied that today after missing it once.  I want to hit at least 225 on this lift by the end of the year.  For pull ups, I did these on rings, except for the last set of chest to bars.  Rings are more forgiving on aching wrists, elbows, and shoulders because your arms are free to turn the way they feel best.  While I'm rehabbing my left bicep/elbow I'll be using the rings a lot.

In the metcon, rx'd for push ups was "hand release".  I scaled up to ring push ups with my feet elevated to the same height as the rings, and turning out the hands at the top.  This is a much harder variation for me and took it from a movement I would've done unbroken to one where only one set was unbroken.  The rx'd deadlift weight was 65% of 1rm, which for me would have been 357.5.  I just rounded up to 365 to make plate loading easier.  Deadlifts felt strong and all reps were unbroken.  The push ups were definitely the hardest part of this workout.