October 8, 2008
*15 hour fast*
elbow to instep - 4L/R
lateral lunge w/ drop lunge - 6L/R
inverted hamstring backward - 10L/R
reverse lunge w/ lateral flexion - 10L/R
Burgener WU - 45 x 1
power snatch + OHS + Sotts press - 45 x 2(1+1+1), 75 x 2 (1+1+1), 95 x 1
(rest - 1 minute)
3 position snatch - high hang, hang, floor - 95 x 1, 95 x 1, 95 x 1
(rest - 2 minutes)
snatch - 145 x 1 (EASY), 155 x 0 + 0 (the bar was too forward when I caught it on both attempts)
(rest - 2 minutes)
Zercher squat - 155 x 3, 195 x 3, 245 x 2(PR), 245 x 1
(rest - 1.5-2 minutes)
Pendlay row - 145 x 5, 175 x 5, 195 x 5, 205 x 5, 210 x 5
(rest - 1.5 minutes)
decline DB press - 75 x 8, 85 x 7, 85 x 4
alternating DB curl - 30 x 10, 30 x 5(isometric hold), 30 x 3(isometric hold)
(superset with full rest - 0:45)
Pallof press - 60 x 12L/R, 70 x 12L/R, 70 x 12L/R
back extension - hands across chest x 15, hands behind head x 15, hands behind head x 15
(superset with no rest)
-Dot drill courtesy of Octobers PM article, felt way better today
-3 pos snatch - These felt a bit awkward and as usual it felt better from the high hang than off the floor, I need to work these in slowly again the last time I snatched heavy that was light technique stuff was March?
-snatch - I'm actually pretty happy I hit 145 and it felt supremely easy, 155 went up but I was catching it a bit to the front so I couldn't hold it
-Zercher squats - I've never actually loaded these up very heavily, I was originally intending on doing back squats but Dave VS's posts about ZXerchers made me want to give it a go. Talk about tough, the 2nd set of 245 was horrible, aimed for 3 did 1.
-Pendlay rows - 210 felt nice today, decided to move up after the 205 set felt easy
-DB curls - the isometric hold was way tougher than just doing straight sets
-Metcon - None today as this workout ran a little longer than most at 1:20 total
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."