1-14-13

Morning Workout: (10am)

A. Handstand Push-Ups: 3 sets max reps
Rest 5min between sets (between sets stretch)

Results: 5(kip), 9(kip), 4(strict) 3(kip)

B. Push-Ups: Using 65lb resistance band 3x max reps
Rest 5min between sets (between sets stretch)

Results: 20, 20, 20


Afternoon Workout (at least 3hrs rest)

A. 5 sets of max rep pull-ups with 90 sec rest

Results: 9, 7, 5, 5, 5

Evening Workout(at least 3hrs rest)

Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
Rest as needed

Build over the course of the five sets to today’s heavy front squat. It does not need to be a 1-RM, just heavy for today.

Results: 205, 225, 235, 245, failed 260
Notes: I have done 250 so I tried to bump it up. Did not work.

B.
Five sets of:
High Hang Snatch x 1.1.1
Rest as needed

Work only as heavy as perfect mechanics and good speed will allow.

Results: 70, 95, 95 (snatch balance), 95, 115

C.

For max reps:

60 seconds of Snatch (115 lb)

30 seconds of Pull-Ups

Rest 2 minutes and 30 seconds

60 seconds of Snatch (105 lb)

30 seconds of Pull-Ups

Rest 2 minutes and 30 seconds

60 seconds of Snatch (95 lb)

30 seconds of Pull-Ups

Results: 4/28, 4/20, 10/10
Notes: Last set grip gave out. Could not do pull-ups for grip reasons. Not other strength reasons.

Ending Note:
I bought Coach's Eye for Android and bought a Jolby attachment to hold a cell phone on a tripod. Going to use that at the gym and with PVC pipe to see areas to improve. In today's work out I understood better why my snatch is swinging. A big part of it is the should shrug and jump towards the ceiling. I need to change the direction of force from more of a swing to a jump. Think shoulders hitting ceiling and jump for it. Attitude was ok. No problems. In fact it was a little better than normal thinking about Russell Wilson's attitude after the Seahawks game.