March 19th, 2015 - 16th Day of Testing

Mar-19 Moderate Strength
A. Power Snatch x1 + Hip Snatch x1 - 1 set of the complex every 90sec for 6 sets (65-70kg across)
B. Snatch Balance x2 + OHS x2 - 1 set of the compelx every 90sec for 5 sets (film, build, drop to blocks if not comfortable bringing bar to BNK)
C. BB Bent-over Row - 8,8,8,8; rest 60sec (mod-heavy across)
D. Single-leg Single-arm KB RDL - 8,8,8,8 ea leg; rest as needed b/t legs (70#+ across, KB in contralateral hand from working leg)
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Gymnastics Based Core Circuit - 20min
-Isometrics (hollow rocks, arch rocks, planks, L/V-sits)
-Rotation (russian twists, supine windshield wipers, land-mine anti-rotation work, pallof presses)
-Flexion / Extension Cycling (TTB, strict TTB, GHD Sit-ups, GHD Back Extensions, V-ups)
*rest as needed b/t each of these elements
**minor progression in reps/sets from previous week


A.  65kg x 3 / 70kg x 3
B.  60kg / 65kg / 70kg / 80kg (miss) / 80kg (miss)
C.  60kg across
D.  70# across

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Gymnastics based core circuit

Today was rough, lack of sleep all week finally caught up to me.  I was yawning through out the workout.  Been out for work 3 nights, not drinking, but just not getting any sleep, averaging like 4hrs.  Thought about not even training but really wanted too.  

A.  I was able to fight thru the snatches but it definitely didn't feel great.  A couple reps felt great, oddly the heavier sets, but still not great.

B.  The snatch balances felt horrible.  Shoulder girdle was tired, I was sloppy, pushing the barbell forward, got very frustrated.  80kg felt like 120kg and my movement patterns were off.  I knew what I was doing wrong, could see it on video, and still couldn't correct it.  I know I can do more weight and move better.

C.  At this point I just wanted to get the work in.  60kg was prob easy / moderate vs. mod-heavy

D.  No problem.  Counterbalance hand felt much better in terms of getting the right dose response for the movement.  Definitely feeling these more this morning.

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Didn't do this, went home, ate dinner, in bed by 9:30pm. Hasn't happened during the week in years.  It was GLORIOUS!!