January 11, 2012

Part 1:
10 sets
30 sec AirDyne @85%
30 sec rest
30 sec DU
30 sec rest
30 sec row @85%
30 sec rest

Part 2:
Warm up: row 5 min @Z1
Hip mobility 5-10 min

A. OHS @ 32x0; 3x5; rest 2 min
B. Hang Snatch 3x3; rest 90 sec
C. Bulgarian Split Squat @3222; 3x7/leg; rest 60 sec
D. Practice butterfly pullups; 5 min

Notes:
Part 1: AirDyne felt good. Last few set my upper quads/hips started getting tight
DU were VERY sporadic
row felt great. All rounds felt smooth and form was good.

Part 2:
A. OHS  75, 85, 95, 105, 115 (4 reps)
The squats felt really good. I felt like I was getting good depth. On the last set I only got 4 reps. It wasn't too heavy, I just lost it due to arm balance and tired shoulders.
B. 65, 75, 85 (2 reps)
These felt good, but very choppy. Couldn't get the 3rd rep on the last set. I could snatch it, but couldnt get my balance to squat snatch it.
C. 2   26# kb
These were difficult, but felt good. My upper quads/hips felt tight on reps 5-7.
D. Shoulder were tired. Rhythm was good, but getting height and rhythm together causes me problems.