A. Snatch: build to 1RMm = 150lb (5lb PR, damn close on 155)
3@85-105-115, 1@125-135-145-150-155(fx3). No missed lifts until 155 which was awesome. I've been close to 150 for the past couple of months but this was definitely my best day of snatching in a while. I should have had 155 - on the first attempt, I think I was so surprised how easily it went up that I wasn't prepared to get tight and it sat me down. Video of 150 make: https://www.youtube.com/watch?v=KWFYshl-HxY. Videos of 155 misses: https://www.youtube.com/watch?v=PM3a9tzDHQQ, https://www.youtube.com/watch?v=edDubJNDZeI.
B. 15 snatches @ 80% (120lb) = 4:35
This went well - no misses, all full snatches. Really happy with this effort.
C. Seated DB external rotation: build to 8RM @ 20x1 each arm = 15lb(R), 12lb(L)
Well, that's interesting and something I've suspected - my right (surgery) arm is stronger than my left. I tried 15 on the left and only managed 3 reps. Yikes.
D. Incline bench powell raise: build to 8RM @ 20x1 each arm = 15lb(R), 12lb(L)
Once again, right is stronger. This was especially hard on the left arm - I felt pulling/discomfort in the rear delt area with 12lb so I didn't even attempt 15lb on that arm (12 was hard, no way I would have gotten 8 @ 15 anyway).
E. 2000m row time trial = 7:44 (7 second PR)
WOOF. Such a hard time domain. First 500m @ 1:49, second 500m @ 1:55, third dropped to 2:02, then managed to bring it back down to 1:58 for the last 500 (I tried to get it lower but just could not find that final gear!).
Good day, first "official" training day as a member of SLC. It was weird and exciting and sad all at once.
Change can be hard but really does sound like an awesome day. Not surprised with how well the 2k row went for you with what i've already seen but still need to say well done on that! Congrats on the snatch PR as well!
ReplyDeleteThanks! I seem to be finding some of the grit I had as a runner for these rowing workouts - it's not like worrying about failong amrep, just head down and suck it up :)
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