After a long weekend in LA it was nice to be home in my own bed. I slept an hour on the plane and then 6 hours last night. I also took a 2.5 hour nap after I taught class in the morning. I decided to work out later in the day when Anthony was coaching so I could get some more rest and hopefully do well on the testing. Unfortunately, it did not go as planned and I had some disappointing results on all 3 pieces.
The ICE was there and I was really pumped up for this workout today. I think the weekend might’ve just worn on me and I just didn’t have it 100% today. I’d love to test all 3 of these again in a week or two if you’re up for letting me do that.
A. Squat Snatch – build to max; rest as needed
Hit some easy lifts at all weights leading up to my previous 1RM of 225. I made an easy 185, an easy 205, missed my first 215, but came right back and made the 2nd one. I then missed my first 225, but once again came right back and crushed the 2nd one. This is where I hit the wall. I knew I could lift 235 over my head, all I had to do was catch it. Well, I never did and after 6 or 8 attempts I went for 230 a couple times and couldn’t make it happen so I stopped. Videos of the good lifts and some of the better misses are below. I never struggled pulling the bar high enough, I was just having trouble catching it. I’m going to see Diane Fu on Thursday, so I’ll be sure to pick her brain on some tactics for improving my catch and how to execute better to finish the lifts. Videos below:
B. Front Squat – build to 3RM; rest as needed
This lift felt good too leading up to my previous 3RM of 295. I went 255 easy, 285 fairly easy, went for 305 twice, but only got 1 rep both times. Then I went back to 295 and only got 2 reps. So my score here was 285. Videos are below:
305(set 1 – 1 rep):
305(set 2 – 1 rep):
295(set 1 – 2 reps):
30 Muscle-ups for time
This was the final disappointment of the day. I felt good as I warmed these up, but I think I took too big of chunks to start this thing and it bit me in the ass in the end. The last time I did this my time was 5:00 and I did doubles the whole way until the end and then I did a few singles. Since my kip has been getting better and better I decided to try and get bigger chunks at the beginning and I made an easy 6, then 4, then 4, then 3, which put be at 17 reps through 1:49. But then I started to struggle getting doubles and just couldn’t close it out. I think next time I need to try for triples the whole way. Video below: