sled sled sprint

arrillaga brunch yum

sled workouts:
75lb sled march 100yd fwd
100lb sled march 100yd fwd, 100yd backward, 25+25yd sideways+50yd fwd

50lb sandbag + 75lb sled march (not too bad, easier than 100lb sled march fwd)

3x 75lb sled sprints

3x{8 16kg goblet squat + 25yd sprint}

2x 75yd sprints. feel like i'm stronger at the start and still fast at top speed

still a little weak in the L lateral hamstring, but stronger in hip extension at flexed?

late night lift

long nap

snatch practice: focus on hip thrust / snap. timing a bit different.

foam roll: less tight than yesterday

front squat
1x120+1x125+1x130+1x135. 130 wasn't too bad. 135 may have been better than previous 135s.

hip thrust
3x195 not too bad

deadlift
3x235+5x225 -- a little unpretty but okayish
2x20yd sprints after, 5min rest

having baby x10, bicycle x30, 4x5 curl-ups, 15s+15s side plank star, 20s RKC plank

quad stretch

heel, snatch, hypertrophy

didn't sleep last night.

ate breakfast at arrillaga, this breakfast thing seems like a good idea! ~_~

hack / sim / lunch / cbae / light dinner

snatch practice: focus on leaning even back more on heels and jumping a few inches backward. kinda awkward but maybe it's to avoid jumping forward / address jumping from not-heels. not quite sure about the trying-to-heel stomp quickly, not sure if that worked... video rendering now.

foam roll: quads & glutes a bit tight, need to stretch too.

front squat
1x120+1x125+1x130+1x135. 120+125 felt pretty clean, easier in fed-state ^_^. 135 was slow coming up, 130 not bad.

hip thrust
3x190. heavy minus a little

RFESS (on BB) BW
3x8

step-down/up
3x8 on high box hands stabilizing on wall. focus on hip/drive/tightness with flexed hip.

3x10 40lb anterior tib / shin raise
3x8 40lb calf raise machine

2x10 having a baby, 30s bicycle, 5x5 curl-ups, 10+10s side planks, 20s RKC plank.
stretch quads, medial hamstrings.

140

PT, a little stronger, although shoulder wasn't that glad last night after workout
arrillaga performance for the first time, yum
nap
lab

snatch practice, work on receiving the bar where it is, think i had some nicer catches this time. still a little weak in the adductor/medial hamstrings, but felt stronger today walking up hills re: hip extension while hip flexed.

front squat
1x125+1x130+1x135+1x140. 135 wasn't that easy but wasn't too ugly. 140 had to go a little forward i think and was pretty slow, but still 140 = PR.

power clean
4x105+6x95

hip thrust
3x185 -- not too heavy

light core: 10 rep baby, bicycle, 2x5 curl-up, 10s side planks, RKC plank
15min, 4 mi stationary bike

2.5hr

longest workout in a while? ignoring practice & tourneys =)

snatch practice:
add fab-4 to fab-5 (instead of floor knee hip knee hip up + OHS), combine knee hip up.
first hip up snatches felt good, landed a bit lower. did i accidentally look up for first some tries?

nike free wilbur sprints
4x75yd+2x50yd (3 post intervals = 75yd ~ 69m, 50yd ~ 47m)
kind of weak in the first few steps, with knee flexed quads not that strong.

front squat
1x115+1x125+1x130+1x135. no real stopping points this time, felt like using hips a bit more. a little stronger than yesterday? hard to say

hip thrust
3x175 moderately heavy

BB BW RFESS
2x8

step-down/up
3x8 high box touching wall

3x8 calf raise up slow down (eccentric fast)

anterior core workout: 2 set bicycle, side planks, RKC planks, havin' a baby, McGill curl-ups 5x5

15min stationary bike (2.5mi LF bike)

50lb sandbag carry 400m (around building twice plus a little)

100 20kg KB swings (1h, 5+5 with two sets 2x{5+5}) -- focus on using lateral hamstrings (medial) a bit more

about 2.42 or almost 2.5hr total after lab =_=

rain

skipped practice due to rain and work..

snatch practice w/ lifting shoes:
remembered to look up then down at top, also shoulders in front at knees. worked on catching lower this time, somewhat better.

front squat
1x120+1x125+1x130+1x135. definitely feeling it more in the quads now. abs felt stronger today than last time, generally better than yesterday

hip thrust
3x165 -- somewhat light, move back up to 175

deadlift
5x205+3x205 (3 minute rest)
2x15yd sprint after last set

5 sets 4x{5+5} = 100 16kg KB swings

3(full R)+3(half L) TGU 8kg

light.

snatch practice: forgot to look up & shoulders in front at knee at first, but had bent-er knees at hip and tried to catch a little lower. still not that low, but a little. first time trying lifting shoes.

front squat
1x125+1x130. 130 felt weaker than end of last week.

hip thrust
3x165

interval rowing (2x3min harder)-10min, 1.828km total

woodway curve 2.5min

core: 2x10 curl-ups. next time one leg flat.
10s bicycle
20s plank
3x 4s+4s 30s torture twist

my rectus abs are pretty weak in curl-ups.

22min, 5.5mi stationary bike

50lb sandbag carry around building
(5+5)x5=50 1hand 16kg kb swing (endurance style)