1/27/14

AM

6:50am

A. Squat Snatch - 3,3,2,2,2 TnG Reps; rest 2min (hold bottom for 1-2sec)

155, 165, 165, 175, 185

First set of 3 at 165 I failed every 2nd rep out front. Failed on 5 attempts at 185. Caught 4th in bottom and held for 1 sec an then lost it.

B. Snatch Grip RDL @3111 - 5 x 6; rest 2min (heavy)

185, 205, 215, 225, 235

All UB. Grip got tough on 6th rep

C. Snatch Balance - 5 x 3 (hold bottom for 1-2 sec)

135, 155, 175 (2 lost 3rd front), 175, 185 (hit 1, missed 2, hit 2)

Been a while since I've done these.

PM

4 Rounds @ FASTEST SUSTAINABLE PACE

400m Run

10 KB Swings @ 70# (competition standard)

10 UB Wallball @ 30#

**this is FOR TIME...but I want you to pace it intelligently.

Total: 10:54.27, avg hr 171, max 183/min 122, cals 229, rec 34

Avg lap 2:43.56

R1: 2:24.14, avg hr 168

R2: 2:36.87, ahr 171

R3: 2:52.87, ahr 172

R4: 3:00.39, ahr 173

Obviously didn't pace well. Did all UB. Thought I could hold 1:30 pace run but couldn't.