Deload Month, Week 2, Day 1–4/15/2013

Warm up:
DUs 50-50-40 | Pistols 8-8-8 | HSPUS (strict) 1-1-2 | Bar MUs 1-1-1
V Sit-ups 8-8-8 | Bfly PUs 10-13-10 | HSPUs (kip) 2-3-3
Push Ups 9-8-8 | RMUs f-1-f | T2B 10-6-2

1 round of 250m row + 5 ring dips + 10 strict pullups

Part A: Back Squat – 70% for all sets, 3 x 10 reps (25 min work sets)
3 x 10 @ 193# (70%)
generally felt pretty easy

Part B: Block or hang snatch – 65%, 2 x 3 reps, 70%, 3 x 3 reps
Hang Snatch
2 x 3 @ 83#
2 x 3 @ 90#
getting more comfortable getting under the bar

Part C.  Halting Snatch Deadlift (hip) – 100% (of snatch) 1×3 reps, 85% 2×3 reps, 5 second hold at top of every rep (12-15 minutes)
2 x 3 @ 173# (130%)
this felt pretty light, thumbs were the main limiter here

Part D.  Overhead Squat – 65% 2×3, 70% 3×3 (12-15 minutes)
2 x 2 @ 123# kept failing on the 3rd rep (WTF?) so I dropped way down
1 x 3 @ 103#

General Notes:

• First week back after the 2013 Open
• I was struggling with the Overhead Squat
• Restarted goats warm up so did some low rep skill work
• Have not started to improve nutrition portion of training