2/7/14 pm

PM

2x

5min AMRAP

3 Power Snatch (TnG) @ 135#

3 T2B

6 Power Snatch (TnG 3's) @135#

6 T2B

9... (still TnG 3's)

9...

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.

2/7/14 am

AM

Row - 10min @ Z1

2541m, 158.0 pace

...

10x @ 

Row 250m

10 Burpees over the box @ 24"

Time: 20:33

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

2/6/14

4x 85-90%

200m Run

5 TnG Power Cleans @ 185#

200m Run

5 TnG S2O @ 185#

Rest 3:30 b/t rounds

+

200 Double-unders for time immediatley after final set

R1: 2:38

R2: 2:39

R3: 2:40

R4: 2:41

Dus: 3:41

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. 

2/4/14

20min AMRAP

7 Thrusters @ 100#

7 C2B

7 Burpees over the bar

R: 10+7+7+1

All UB. Focused on faster eccentric butterfly and felt better. This was a tough breather.

2/3/14 pm

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

2/3/14 am

20x

Airdyne - 30sec @ 85%

Airdyne - 30sec @ 50%

AHR: 161, max 180/min 84, cals 416, rec 33.