DWM Thurs 7/10/14

Thurs 7/10/14:
Slept well last night once I got to sleep, got a total of 7 hours. Took a 1-hour nap yesterday too though, which helped. Body feels good, nothing to report. Luke and Anthony were totally screwing around today, so I had a little trouble with the concentration at times because they were cracking jokes in the middle of the EMOM. I told them after they can do all the messing around they want between pieces, but once we start they better get down to business, otherwise I’m going to have to go at it alone or wear headphones.

I 8
C 6
E 9

A. Drop Snatch – 5 x 3; rest 90sec (same as last week, hold bottom for 2 full sec)
These were good and I enjoyed the 2 second hold, I think one of my biggest problems with the catch is wanting to stand up too quickly. I hit 2 sets at 185, 1 set at 195 & 2 sets at 205. Videos below:
185(set 1):

185(set 2):

195(set 3):

205(set 4):

205(set 5):

B. Bnk Snatch Grip Push Press – build to 1RM; rest as needed (must hold overhead for 3sec to count)
These went well and I made a 10 lb PR from last week. I hit lifts at 185, 205, 225 & 235. I missed at 245. Videos below:





C. Power Snatch x1 + Overhead Squat x3 – 5 tough sets of the complex; rest 2min
This was a great result. I got all the way up to 205 on the power snatch. That is extremely encouraging for me because that’s not only a power snatch PR, but to me that means as long as I can catch it I should be able to make 235, maybe 245 on the squat snatch. I might be getting a little ahead of myself, but the vertical power I’m generating on the snatch is feeling better and better each time. Videos are below:
165(set 1):

165(set 2):
No video
185(set 3):

195(set 4):

205(set 5):

EMOM For 14min
Odd – 5 Burpees + 5 Muscle-ups
Even – 5 TTB + 5 Parallette HSPU
This is where it got EXTREMELY difficult. My hands were totally blown up from all the other work, which made the muscle-ups & the TTB pretty hard. Then add the fatigue in the shoulders and triceps to the mix and this didn’t go so well. I definitely gave a solid effort and intensity, but I was failing due to fatigue. I only made a 2 sets of 5 muscle-ups (the other sets were 4s & 3s, last one was 2) and only a couple sets of 5 parallette HSPUs (other sets were 5, but on plates). I did my best to just get as many MUs as possible and I ended up going to a 45# plate deficit HSPU so that I could keep getting reps in. I definitely still need a lot of work with tricep muscle endurance. I get blown out way too fast on ring dips and super deep HSPUs and the combination of the two is deadly. Video is below:

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