January 30th, 2014

THURSDAY

A.  Hang Snatch clusters 1.1.1 from thigh.

I was able to work up to #125 for the 3 reps. Didn't feel especially light or fast or flexible today. 

Lactic Endurance

3 Rounds, individually timed. Short rest between

15 KBS 2pd 

5 burpee AFAP

20 seconds AD  all out

Round 1 - 1:05 - felt good, except for AD, that never does.
Round 2 - 1:00 - solid, I kept going American instead of Russian on the KBS
Round 3 - 1:05 - felt good

rest 5:00

3 Rounds, individually timed. Short rest between

5 Power Snatch #105, #115, #125

5 Box jumps

25 sec row, all out.

I held 50 seconds across all rounds. The power snatches felt light. I felt like I moved them pretty well. The row went well, I had it set to calories and was at the 1600-1900/hour range for all 3 sets.

rest 5:00

3 sets

30s row all out.

rest 3 minutes between

I rowed 171 meters, 174 meters, and 172 meters. These felt solid, form felt solid except for the last 10 sec of set 3.

I probably need to be more focused on my warm-up for my snatches.