Wednesday April 22nd, 2015

Strength:
Build quickly to a single squat clean at 80-90% - went #135-#155-#165-#185-#205-#215-#225, all felt pretty solid, still a work in progress, still arm bending and not exploding, look kinda slow actually!

MetCon:
Then for time at 90%:
30 wall balls (unbroken) (56s)
30 CTB Pull-Ups (mess) (2:00)
30 alt dumbbell snatches (#70-slow) (2:30)
30 calories on the rower 7:30 (1:26)

The wall balls felt good today, best they've felt in a long time. Cycled them unbroken. I am very disappointed in my pull-ups, they were a MESS! No cycle to them, although my pulls felt good. I was out of rhythm on these. Stuck somewhere between a kip and a butterfly, and really looking like a seizure. These need major work! I should be able to cycle 30 of these in around 1:00.  The snatch weight was not a problem, but I couldn't cycle these quickly at all! The row was the row, held between 1300-1400 calories per hour. Took me forever it seemed to get strapped into the rower today. I should be able to do this one sub-7, just didn't quite have it today.

Then 8 sets 30s high aerobic row/30s rest Held the row around 1700-1600 calories and ended up with 12 calories each set.