June 11, 2018

Daily score: 7 (tight back, otherwise, great)

Workout:

A. Overhead squat; build to a 1rm

150, 5# PR

B. Squat snatch; build to a max

115

C. Back squat; 5x5 @90% of last weeks 5rm; rest 90 seconds

138 x 5 x 5

+
21-15-9
deadlift 155#
50-50-50
DB front rack walking lunge feet

35# DBs
5:59

+
D1. Seated pike lift isomtrics; 10 seconds @max tension x4/side; rest 30 sec
D2. Prone glute press; 10 reps x4/side; rest 30 sec
D3. Stability ball stir the pots; 5 reps in both directions x4; rest as needed

Done x 4

I'll email about how the back is feeling.  OHS felt amazing today, so excited about 150.  All I really did is think about tension, tension, tension, all the way through to my finger tips.  I didn't try for 155 because my elbows felt and looked like they would explode at 150 :).  Snatching after OHS-ing heavy is brilliant because it did feel light.  I won't lie, I was super disappointed to not PR.  I think I hit 120 once over a year ago.  I'm sure it wasn't pretty.  The real success story is that 115 felt solid and I didn't have any misses until 120.  I tried for it 4 times.  The videos are the first 2 attempts.  Don't ask me why I lunged out of it, stupid.  I think it just felt light overhead after the squats and I was just being stubborn.  Not counting that, obviously.  Squats felt good, tough.  I went a little slow on the wod just to be cautious about form on the DL's d/t the back tweak, went well.  Split them 11/10, 8/7, 4/5.  Glute work was good.  I added in the muscle up drill video becasue I meant to show you that I think I'd like to work this version to try and pull lower and keep my chest high.  I like it because it's hard, strict, but doable.  I need to quit throwing my left shoulder through first and I think I can control that with this drill.  Thanks!