Friday
AM
A. 3 position squat snatch; build to a 1rm complex (without dropping the bar)
135,165,185,195,205,215,225, 235x
Felt great! Straps help a lot. Could have probably gotten 235, I was just tired at this point.
Hips felt good today. I had to tell myself to be patient on the snatch from knee.
I kept wanting to rush and pull early.
135
http://www.youtube.com/watch?v=PHWqcf1D0Cg&feature=relmfu
165
http://www.youtube.com/watch?v=OLTCnnTCFrg&feature=relmfu
185
http://www.youtube.com/watch?v=qIRS2aZ-8hE&feature=relmfu
195
http://www.youtube.com/watch?v=Un5BNlQFD_w&feature=relmfu
205
http://www.youtube.com/watch?v=V1cFdKqfwlQ&feature=relmfu
215
http://www.youtube.com/watch?v=Y5V6x47gd5A&feature=relmfu
225
http://www.youtube.com/watch?v=s6TnpPHHB8M&feature=relmfu
235 miss:
http://www.youtube.com/watch?v=WvOH264VlC8&feature=relmfu
B. Snatch balance 5, 5, 5; rest 2 min
205,205,205
These felt pretty tough. Hips were tired.
Decided to stay pretty light and work on speed.
C. Push jerk x3/Split jerk x3; rest 2 min x3
225, 245,255
These were a battle. Push jerks felt strong. Not the split jerks.
My hands were too close together on the split jerks. Need to widen out.
Hips were smoked by this point.
225
http://www.youtube.com/watch?v=cgTz5_qhR4o&list=UUMy0Xc74HbvFTwryjESMKMw&index=12&feature=plcp
245
http://www.youtube.com/watch?v=AM2qa82RsYI&list=UUMy0Xc74HbvFTwryjESMKMw&index=11&feature=plcp
255
http://www.youtube.com/watch?v=sJQ-uOUl3Pc&list=UUMy0Xc74HbvFTwryjESMKMw&index=10&feature=plcp
Great session. I'm pretty smoked.
Part 2 scares me but I'm used to it.
PM
Row 350m for time
Rest EXACTLY 90 seconds
7 rounds for time all out:
7 thrusters 135#
7 CTB chin ups
:56 - row
8:35 metcon
Row felt strong. This was painful as usual. Pullups felt TERRIBLE.
Thrusters weren't bad. Held a 1:16 for most of it then fell to 1:20 with 100m left.
These are pretty demoralizing but it's still fun. It's so hard to completely wipe yourself knowing you've got 7 rounds of work left. I love these sessions.
http://www.youtube.com/watch?v=ZhoVZOOv61g&list=UUMy0Xc74HbvFTwryjESMKMw&index=1&feature=plcp
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