Fitness-3/15/10-snatch, deadlifts, "Pillar Circuit"

Monday

Today marked the start of my first full week back in the gym. I'd hoped to get into the gym over the weekend to go after some new pr's in the snatch, deadlift and front squat but I didn't make time. The rest proved to be worthwhile. I felt good to go with new energy/motivation for another couple months of hard work. Started back on the first week of a new strength cycle with snatch and deads:

Snatch
5 x 155

Deadlifts
7 x 350

The snatch felt strong and light, was a good warm-up for the deads. The last set at 350 on the deads felt heavy (it was my first heavy dead since Sectionals) yet easy. I was good for more than 7 but decided to cap it. Trying to be smart about my training, especially first week back.

After the lift, went through a KB circuit, un-timed but with good pace. The "Pillar Circuit" was 3 rounds of the following:

-5 x R/L 2 arm front racked kb box step-up, 24" box/24kg or 16kg
-5 x R/L 1 arm kb chest press, back on medball, 24kg
-5 x R/L renegade row, 24kg
-10 x R/L 1 arm front racked kb abmat sit-up, 24kg

This one took me around 10-15 minutes to work through and I was actually pretty good and spent afterwards. It's amazing how much unilateral work will call out your weaknesses. These were some out of the ordinary exercises, at least for our programming, and it was an excellent change of pace and great way to start back to training. The step-ups were brutal! I used the 16kg's for the first round, decided it was too easy and went to the 24kg"s for the second round. Barely made 5 each leg. Gnarly exercise.