Snatch work + CFSP

17:00

Power snatch
3 - 3 - 3 - 3 - 3

Snatch balance
3 - 3 - 3 - 3 - 3

All sets @ 135#


Four rounds of the following with 2 min rest between bouts:

3 rounds of:
2 back squats 225#
4 burpees
8 power snatch 95#

Aggregate time: 20:41

Daily report

• Body: A little sore; good overall.
• Sleep: Enough.
• Nutrition: Not much, but good.
• Notes: Good session at CF St. Paul today. Really enjoy working out at such a well outfitted box and with a group instead of just myself.

Recovery squats

09:40

Dynamic warm up (10 minutes, jump rope, arm/leg swings)

A. back squat @ 20X1; 3,3,3; rest 5 min

B. snatch balance - 3 x 3 @ 80%; rest 1 min b/t sets

For loads:

A. 225, 245, 275

B. 135, 135, 135

Daily report

• Body: Good. Shoulder is on and off. At one point the pain was almost unbearable. Full ROM, even strength in the joint... just odd discomfort. Will keep an eye on it.
• Sleep: Good. 8 hours.
• Nutrition: Great. Zero grains/sugar in 3 days.
• Notes: Very conservative lifts today; just seeing what was possible with the injury. I didn't feel like this was too much. My shoulder kept up with the snatch balances quite well.

Evening snatch work, hspu

20:00



Warmup (dynamic swings, sampson, jumprope)

A. Snatch Balance - 3 x 3 @ 80%; rest 2 min
(work on depth and sticking the bottom tight; choose a weight without riding weight down)
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. 50 E-ROM HSPU not for time
(each rep should be challenging)
D. 6 sets of 20 GHD Back Extensions; rest 1 min
(work on using ass)

For loads:
A. 135, 155, 155
B. 155, 155, 155, 155, 155

Daily report

• Body: Very sore. Snatch grip push press really killed my shoulders. More so than the hspu, surprisingly.
• Sleep: Good. Going to bed early tonight.
• Nutrition: Great.
• Notes: This one was tough. Especially back extensions at the end.  Not much to report other than the difficulty of each set of barbell work because of having to start at the ground. Really wish they had a rack.
• Cool link of the day: Kevin Kelly, writer and founding executive editor of Wired magazine, made the bold statement: "I say there is no species of technology that have ever gone globally extinct on this planet." The challenge was laid, including a search through the agricultural tools section of an 1895 Montgomery Ward & Co. Catalogue. Every item listed in that section was still made, somewhere in the world (and found online, to boot). Additional challengers were found, from the 8-Track (still being made [previously]), anvils (plenty), astrolabes (pick one [listed under Astrolabe Reproductions]). Button hooks? Check. Shoe X-Ray Machine? Probably extinct (via).