Today started off really well but went down hill as everything progressed. Got up pretty early, got a lot of work done at home then got to the gym for the ‘real work’ to begin
A) Touch n Go Power Snatch 10-10-8-8-6-6
First time ever doing these reps schemes so I began with a lot of guess work. I did 15 @135lbs last week so I thought that would be a good place to start. I then set a goal for my last set and filled in the rest for something to aim for on each one.
2min rest in between each set which was really difficult. Just enough to suck it up but not enough for full recovery.
About a month or so ago I hit my pubic bone really hard on a clean and ever since then I’ve been hitting it over and over again when I Snatch or Clean. On my set of 6@160lbs I hit it really hard on 5th rep (you can see me wince a little and I pause with it overhead).
I’m pretty happy with 6@165lbs. They took a lot out of me though and I wasn’t looking forward to the rest of the session.
B) 15 Burpees for time – rest 1min – 5 rounds
I’ve been doing a progression of these over the past few weeks. I’ve gone 5 sets of 10 with 2min rest to 5 sets of 12 with 90s rest to 5 sets of 15 with 1min rest. I def feel like I am getting better/faster at them but I just bonked today. On the 3rd round I gassed completely. I think I just forgot to breath as when I went into the 4th I kept thinking ‘breathe like you do in MAP work’ and it helped a lot.
C) 100 Back extensions for time: 6:15
This was very fatiguing.My low back was already pretty worn out from the snatches. I did 25 in my first set then it was 10’s n 15’s the rest of the way with some rest thrown in there as well. I was toast at by the end.
After 5 mins or so I dragged myself across the room to the KB’s and I starred at the 70 for about 5mins thinking about how much I didn’t wanna pick it up.
When I finally did I set the clock picked it up, did 4 swings then put it back down and called it a day.
I don’t know if it was a case of me just being genuinely fatigued today or if I was being a pussy or both but there was no way I was going to do what I was supposed to (5 sets of 20 unbroken for time)
Better to walk away today especially since I had another session to do in the evening.
rest 6 hours
18 seconds AD @100%
Rest 2:12 on AD actively recovering
Rest 5 min
Talk about a mental workout –
After the first sprint I was like ‘an’t so bad, why was I such a pussy the last time?’ then 2,3,4 came and I was back in that ‘all I wanna do is get off this fuckin bike’ mindset. Being in my storage unit doesn’t help when all there is to look at is my back pack from the death race which I haven’t emptied yet and old clothes + books.
So glad thats over and that I actually stayed pretty consistent
Food of the Day
7:30am – 5 eggs + roasted parsnips
12pm – PWO shake -30g protein, 20g sugar, 10g BCAA
2pm – 2 burger patties + sweet potato fries.
6:50pm PWO shake – 20g protein, 40g sugar, 10g BCAA
7:30pm – Chicken + veggies w mayo
8-12pm – 4 bud lights