Big Double

1-21-2011

10:30 am
A. Muscle Snatch 3 x 3 (rest 3 min)
100-105-110

B. 5 sets:
3 power snatch
10 thrusters
5 burpees
rest 4 minutes

1. 47 seconds. 95# PS, 83# thruster
2. 49 seconds. 105# PS, 88# thruster.
(only 3 minutes rest here, oops)
3. 55 seconds, 110# PS, 90# thruster
4. 1:10, 110# PS, 90# thruster. Ugly, failed second snatch once and pressed out last rep. That's why I dropped back to 105#.
5. 49 seconds, 105# PS, 90# thruster.


Rested a little over an hour, ate some scrambled eggs and a banana and a cup of coffee, then this:

A. Build to a heavy strict press.
Hit 105#. Failed 110#.

B. 10 rounds
2* HSPU
5 burpees
8 kettlebell swings, 35#
8 knees-to-elbow
TIME: 20:03

*Rx'd was 3 HSPU. I did this the first round only, then failed on the second rep of the second round and BK told me to just go with 2 per round. So that's what I switched to. Also did 10 kbs one round due to poor mental focus. HSPU and press are serious areas to improve, as are bench press, push-ups, ring dips. I will continue to focus more on all aspects of pushing strength while managing shoulder inflammation. I warmed up my shoulder well but did not ice. Tomorrow will ice for sure.