Saturday 11 Feb 12

Balance Gym

Snatch 7 x 1

55kg, 60kg, 60kg, 62.5kg, 65kg, 67.5kg(f), 67.5(pr)

Snatch pulls 3 x 2 @ 72.5kg

Metcon: AMRAP in 3 minutes of:

3 power cleans (135#)
6 push-ups
9 squats

5 rounds plus 3 power cleans and 1 push-up

Then, attempt to complete the following in 3 minutes:

Row 20 calories
30 wallball shots
20 toes-to-bar

Completed 15 toes-to-bar

Then, complete the following for 3 minutes:

20 toes-to-bar
burpees

28 burpees

Notes: Monster session today! Most importantly, I set a personal record on snatch. I was successful on my second attempt at 67.5kg (~150#). I've never attempted that much, but I felt strong today. As can be seen in the video, I still have a lot of room to get under the bar. I was getting under the bar better on my lighter attempts; however, I still have to get over the mental hurdle of catching the heavy weight in the hole. I then took some heavy pulls to improve my first and second pulls. One of my biggest issues on snatch is taking the weight off the floor. I used my straps for the first time and really liked using them.

The three metcons were great. I worked with Ben Brown and we alternated to give each other rest after each three minute segment. My goal was to design three metcons that would test my threshold. There would be no resting at all. I moved rapidly throughout the first one, and even felt strong on push-ups. Quads were on fire, but I felt as though I had good wind. Probably should have gotten all 20 toes-to-bar on the second segment, but I couldn't stay on the bar. I was happy that I rowed hard and was able to bang out all 30 wallball shots unbroken. The third segment was just a grinder. I wanted to get more exposure to toes-to-bar, as I believe they are likely to appear during the Open. I took me about a minute to get through them, and then I managed 28 burpees. I continue to push my threshold; however, if I'm honest with myself, I know that there's more effort there to give. I need to learn to push myself to the point of complete muscle and body failure.