Friday, February 7, 2014
3 Power Snatch (TnG) @ 135#
6 Power Snatch (TnG 3's) @135#
9... (still TnG 3's)
Rest 10min b/t sets
R1: 10 t2b of 12
I'm so pissed, was UB (w 3 tng) for whole round and came off t2b with 5 sec left and jumped back on, could've finished the 12 if I didn't.
R2: 9 snatch of 12
It's all I had. Was UB except went 2,1 on last 2 sets of 3 snatch and 5,4 on 9 set t2b.
I am happy though cuz last year if I did this wod my low back would've been destroyed after. I don't have any discomfort at all right now. I could feel when I got tired and my technique (ESP setup) got sloppy, the weight felt heavier to move. I would return to my heels on te setup and pull from there and the bar would fly up. Thanks for the great coaching, it's all coming together.
Row - 10min @ Z1
2541m, 158.0 pace
10 Burpees over the box @ 24"
This was more breather than burner. Rowed between 1:40-1:50 for all. Did burpee box overs UB. Rested at top after 10th jump on a couple.
Row - 10min @ Z1
2459m, 2:02 pace
Thursday, February 6, 2014
5 TnG Power Cleans @ 185#
5 TnG S2O @ 185#
Rest 3:30 b/t rounds
200 Double-unders for time immediatley after final set
How's that for pacing? S2o were all singles from shoulder, never put it down. Arches super tight after dus.
I did end up running. It wasn't too cold to be out for less than a minute at a time.
Tuesday, February 4, 2014
Monday, February 3, 2014
A. Front Squat - 3 reps on the min build to a 3RM (start at 135, add 20# every set)
255, third was a battle...that I won.
B. Squat Snatch - 3,3,3,2,2,2 TnG Reps; rest 2min (hold bottom for 1-2sec)
135, 155, 165, 175, 185 (miss, hit, miss), 185 (m,h,m)
Stupid 185. TnG after 165 sucks bringing it down.
C. Snatch Grip RDL @4111 - 6 x 4-5; rest 2min (use straps, heavy across)
235, 245, 255, 265
Had to stop after 4 rounds, it of time