A. Power Snatch: 10x1; Every minute on the minute (140,150,160,160,165,170,175,180,185,190)
B1. Front Squat: 5x2-3 @ 30x1; rest 90sec (235,245,255,265,267(2))
B2. EROM HSPU: 5x2-5 @ 20x3; rest 90sec (5,5,5,5,5 on paralettes to floor)
C1. 1 1/4 Front Squats: 3x2-3 @ 53x1; rest 90sec (155,165,170)
C2. Ring Rips: 3xAMRAP(-1) @ 22x1; rest 90sec (10,10,10)
D. Front Splits: 3x5 w/ 8sec contraction/10sec relaxation; rest 30sec b/t sides
Notes: Working on about 4 hours sleep. Woke up at 3am and couldn't get back to sleep so I just got up and went to work. Felt okay throughout the day but my hamstrings feel tighter than they ever have before in my life. I also tweaked my right hamstring toward the knee on wednesday afternoon doing mobility with the class. I felt a grab in the same spot I pulled it during college. It is spot tender and it grabs when I am in the bottom of a pistol. Supporting my body weight on the small area seemed to overwork the already scared area. I am going to work with my doc to get this area taken care of with some k-laser treatments and ART. I need to get this completely taken care of now so it doesn't become an issue in the future.
Despite everything going against me, I am always fired up for a snatch/lifting workout. And on a Friday none the less. I was feeling good and the weight just kept going up fast all the way to 190 lbs. Feeling my technique/structural balance are good right now and it's showing in the snatch. Since my hamstrings were shot, the front squats were brutal. I had no go. I was however able to get 3 reps at 265 this week, after only getting 2 last week. I lightened the load on the 1 1/4 squats so I could concentrate on being as vertical as possible out of the hole. Definitely felt it more in my VMOs.