Sunday, July 13, 2014

Monday 7/14

a. Squat Snatch, 7 sets: 2 Position (High Hang, Hang)
b. Snatch Grip Push Press: 5 x 3 @ 90%+ of last week

Squats/ Accessory
a. Back Squat: 5 x 5 @ 85% 1 RM
b. Hip Extension: 75 reps in as few sets as possible (unweighted)

Metcon: For Time
45 Thrusters 95#/65#
45 Pull-ups


  1. This was a pretty shitty workout, mainly because I couldn't do most of it due to my shoulder. I took the whole weekend off and it almost feels worse.

    a. Squat snatch, 7 sets: 2 pos (high hang, hang)
    I had to drop all the way down to 55# just to get the bar over my head. I thought my shoulder might warm up and feel better as I went along and that I might be able to add weight, but I only got through three sets and never increased weight.

    b. Snatch grip push press: 5x3 @ 90% of last week = 65#. This weight is TOTALLY do-able for me, but again, I had to drop down to 55# and I only got through three sets of three. The third rep on each set hurt really bad.

    a. Back Squat: 5x5 @ 85% = 120#...these were hard, but not as awful as I expected them to be.
    b. Hip Ext: 75 reps in as few sets as possible (unweighted)...I got through them in 30, 20, 25

    Metcon for time:
    45 thrusters 65#
    45 pull-ups

    I tried the thrusters, thinking I could get through them if I took it slow, but it was too much. I only got through 18 reps.
    I gave pull-ups a try and only got 10 of them. I just gave up on this workout, which really bummed me out. It's really hard and frustrating to be hurt

  2. A. Squat snatch: 7 sets. I went up each time, 1-75, 1-80, 4-85 and 1-90. The 90 felt great, so I probably should have done more at this weight. I have to say that this is the best snatches have ever felt for me.

    B. Snatch grip push press: These are just awkward feeling to me. I did 65# 3 rounds and then went up to 75# for the last two rounds

    Squats- Oh my!!! 175#, the first three of every set felt great, those last two were a slight struggle to get up. I think a couple I may have also have not gone down far enough. Felt like I did, but was not sure.

    Hip Extensions- Any suggestions here on how to do these without killing my back everytime? We don't have a GHD machine so it makes it a little difficult.

    The thrusters were rough for me today. I did 10 then had to drop down to sets of 5. Legs were really sore. I also could not figure out how to thrust that bar overhead, I am sure it is because it has been awhile since I did them. The pull ups were fine, no problems there.

    Dan- I greatly appreciate all that you are doing with this programming. I absolutely love it. It is hard a times when I don't have any one to do it with so I have to learn to push my self. As with anything else, I am sure I would push harder having someone next to me. I know that I need to make sure I continue to post here for you, some weeks I struggle to get it done , but will try harder moving forward. Again THANK YOU!!! I took that month off, and I have to tell you that I am feeling great and its all coming back!!