09-12-11 Monday Week 137

Setting up to front squat at Summer Crush in Miami.

I was planning on lifting today and then getting my metcon in... lifting took longer than expected so the metcon will have to wait until tomorrow. Started warm-up a little before 5PM and didn't finish lifting until around 8... my goodness.

Training Log

5PM
DROM warm-up with bear walks, elephant walks, duck walks, hip mobility, shoulder prep, super couch .... that's about it.

then...

Snatch grip push press + OHS

(assignment is in kg but all we have is plates in lbs at our gym so had to convert.)

33 lbs - 4 push press + 1 OHS

55 lbs - 4 push press + 1 OHS

77 lbs - 3 push press + 1 OHS

99 lbs - 3 push press + 1 OHS

121 lbs - 2 push press + 1 OHS

132 lbs - 2 push press + 1 OHS

143 lbs - 1 push press + 1 OHS

Snatch Pull from box (at knee) + snatch from box

66 lbs - 2 pulls, 2 snatches

88 lbs - 2 pulls, 2 snatches

99 lbs - 2 pulls, 1 snatch, 1 failed

110 lbs - 2 pulls, 2 snatches

121 lbs - 2 pulls, 1 snatch, 1 failed

121 lbs - 2 pulls, 2 snatches

121 lbs - 2 pulls, 2 snatches

Front Squat

133 lbs x 3

154 lbs x 1

133 lbs x 3

162 lbs x 1

133 lbs x 3

171.5 lbs x 1

Clean Pull (from floor)
143 lbs x 4

154 lbs x 3

165 lbs x 3

176 lbs x 3

Woseph and I were totally planning on doing a metcon tonight after lifting but we were a little exhausted after all of this. I am sitting on an ice cushion, wearing an ice belt as I type this... Had a snafu with dropping a snatch on the edge of the box earlier... it bounced back at me and I tried to hurdle it but wasn't quick enough. It whacked me in the shins and I got another scrape on the left and a bruise on the right. Sigh.
The clean pulls and the snatches were feeling pretty good towards the end. I love overhead squats ... but the worst part about that move is bringing the bar back down to your shoulders for the next lift.
The metcon can wait til tomorrow. It's time for unicorn to turn into a pumpkin.