I Love Spring!

Snoozed right through the DP this morning...literally! I hit snooze for a straight 45 minutes before I realized how long it had been going off. I guess I was a little tired. Woke up for work feeling great though. The weather was awesome when I got out of work and at that point I was a little disappointed I didn't go to DP because then I could go home with kids and hit the park up with everyone. Either way, family night at Prevail is pretty fun too! Bubs started crawling for the first time while I was doing strength. It was pretty neat that some members of our Prevail family got to share that with us.

Strength
Back Squat --- 8@65% - 8@70% - 6@80% - 6@85% *425 1RM*
bar(8) - 135(8) - 185(8) - 225(6) --- 277 - 297 - 340 - 365
- Well after two weeks of struggling with the BS I finally decided to back down my 1RM to where I originally started the program on. I have to say it was a very good decision. The sets were still tough, but I'm able to stay in a much better position through out the squat. Changing 1RMs after starting a program was a dumb mistake. I knew better and it will not be done again. Solid workout tonight. Really focused on using the glutes more and definitely felt the difference on the way up. My form is getting better as well. I'm hinging better and am more stable with the knees at heavier weight. Gotta love progress. Best part about form getting better is when I get done with squatting and I can actually stand up right because my back wasn't surrendered at all.

WOD
15:00 AMRAP
3 HSPUs     (all strict and UB, except for 1)
6 SDHPs (85#)  (all UB)
9 Goblet Squats (53#)  (all UB)
200m Run
= 7 + 9
- Very excited about this WOD for several reasons. 1) pretty excited it was altered for the great weather and the run was added in and 2) I needed a good long WOD to push through.
My back and hamstrings were already pretty tight and starting to stiffen up from the squats so I knew I had to be very careful with the SDHPs involved. After the first two runs I'm sure I was looking pretty funny because I wasn't in pain, but I was pretty locked up in lower back. The runs were great and terrible. The last 50ft or so before the turn around point you come around the building and just get hit by a wall of gusting wind. Once you turned around though it was awesome to have at your back. All the HSPU work I've been doing paid off in this one. Everything rep was strict and UB. I fell off once because I lost my balance a bit. Reps were very fast too and they never felt fatigued. SDHPs were slow and precise to make sure my back was good. Goblets they were a burner. Felt good though. I paused once or twice in the early rounds as the lactic acid started to build really quickly, but once CT & Jon started to pull ahead on the runs that wasn't an option anymore. It was good thing they did. It really helped me push through and get a little mental toughness in. I finished behind CT by 9 reps and managed to catch Jon C on the last run in and pulled ahead on the HSPUs.

It's nice to see Matt K & Jon C really stepping up their game lately at the gym as they get in better shape. There is gonna be some good competition this Spring & Summer at Prevail. I can't wait!

Anxious

Busy busy busy. Had to pack last night so Harv and I could head out of town as soon as I got off work to beat the big snow storm coming in. Rest as a little uneasy last night due to the excitement of the weekend. I was also pretty anxious to get some snatch work in. This would be the first time I've put anything overhead in a snatch position since the beginning of December.

Strength
Snatch 5-5-5-5-5@55-63-70-77-85%
bar - 65 - 95 - 115(52%) - 135(61%) - 155(70%) - 175 (79%)

- Since this was the first big test on my shoulder I didn't go by the proper percentages. I went by what felt good. I used the straps for the 5s today so I could focus more on technique and not worry as much as my grip started to tire out. Felt a slight pinch in most sets, but nothing horrible. I was favoring it horribly. Harv said that my right arm was coming straight up practically while the left arm was way out to the side. I could feel this happening. I was trying to focus on setting my shoulder back as I turned over too much and everything was getting screwed up. The last set I got 4 reps up and bailed on the 5th. Dropping under the bar was rusty as well.

WOD
12:00 AMRAP
10 Ring Rows
15 OHS (95#) subbed Goblet Squats (70#)
20 WB Sit Ups
= 4 + 37

- Not wanting to put that many reps on my shoulder I decided to sub goblet squats. Definitely felt these in the back as the rounds went on. Ritchie was back with us today and he was hurting on the OHS...so A) I'm glad I made the switch since I have the cert this weekend and B) goblet squats seemed to slow me down just enough to his speed.
- I HATE WB SIT UPS!! My arms and shoulders were gassed after the first round. That ball is terribly slick while trying to maneuver around.
- Not a great effort today.