February 6th, 2014

THURSDAY

A. Snatch tech work. 10 single reps with rest as needed. 1 snatch, pause in the hole for 3-4 seconds with bar stable overhead.

75-85-95-105-115-125-135-140-140-145

The idea was to get comfortable in the hole. THis went ok. I probably should have started heavier and stayed at a heavier weight. I wanted to keep the technique solid. I must say the 4 seconds feels a lot longer with any weight overhead!  As the weight got heavier, I was coming up with my hips early, and breaking in my arms. I was catching a bit high and needing to drop lower after the lock-up. I need to pull myself under the bar more quickly!

Lactic Endurance

3 Rounds, individually timed. Short rest between

5 PC start at 135(round 1), #165 (round 2), #185 (round 3)

7 Box jumps w/ step down

5 burpees

round 1 - 38 seconds
round 2 - 37 seconds
round 3 - 38 seocnds

THis went fairly well the #135 and #165 cycles felt good, the #185 was ok, just not as smooth. I was able to video this portion.

rest 5:00

3 Rounds, individually timed. Short rest between

1 rope climbs

5 burpee box-jumps

30 sec row, all out.

This went fairly well. Everything felt good, well as good as that row could feel!

Round 1 - 55 seconds - 15 calories on the row
Round 2 - 53 seconds - 13 calories on the row
Round 3 - 55 seconds - 13 calories on the row

rest 5:00

3 sets, individually timed. Short rest between

30s row all out, 10 KBS, bell inverted

This couplet was a tough combo, I just tried to keep moving and had someone check the bell for me. I was ready to drop after this one!

Round 1 - 57 seconds - 15 calories
Round 2 - 55 seconds - 13 calories
ROund 3 - 57 seconds - 14 calories

Overall, I felt this was a fairly good day.