Oct 9 Snatch/Airdyne

Oct-9

A. Squat Snatch - build to 1RM; rest as needed

B. Squat Snatch - 20 reps for time @ 77% of ""A""

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Rest to full-recovery

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Airdyne - 10min for max cals

Squat snatch - 240lbs

Shoulders are not feeling great. I did some mobility and warmed up with the Crossover symmetry. That usually does the trick but my bicep tendon is giving me some issues near the origin. 

Working up to a load I missed more reps than usual. Took me 5 attempts to hit 235, I hit 240 first try but it felt slow and the shoulders didn't like it. 

B. 20 reps @77% (185lbs)  - 3:22

I wanted to start out with set of 8 tng but decided that would not be the best idea. I did 3 tng and singles after. Didn't get too hard. I just wanted to find a pace where  I could hit them all without failure. If my shoulders were 100% I think I could have been around 2:50. 

https://www.youtube.com/watch?v=Dt7S-E1hOqo

Airdyne - 10 min max - 215 cals

I plain screwed this one up. I started out too slow. At 5:00 I was at 102,  I did 113 in the next 5:00. I have done this once before and got 225. 

I=8 - Not as hard as it should have been considering I started out so slow. 

C= 8 Overpaced from the beginning but was able to push myself at the end. 

E= 9 Gave it hell at the end.