1/7/12 - AM Row Intervals + PM Training/ Test

AM
Row 250 @94-97%
Rest 1:30
x8
(rest 5 min bw sets 4/5)

8:00 am fasted, BCAA's

:41.7
:41.6
:42.1
:42.8

:42.1
:43.7
:43.2
:43.7

Felt better this week. It still hurt but goes away fast. Great sleep last night.

PM
A. Clean and jerk 2 reps x6 sets; rest 90 seconds (moderate effort)
225, 235, 245, 255, 265, 275
Felt great. Did power clean and jerk+ Squat clean and jerk.
Jerks felt SOLID. Clean still doesn't feel super strong.

265:
http://www.youtube.com/watch?v=qFwvZhwAFRk&feature=youtu.be

275:
http://www.youtube.com/watch?v=_lDZcJnG-1Q&feature=youtu.be


B. Squat snatch clusters 2.2.2x3; rest 15 seconds/rest 3 min
185, 205, 225x missed last rep.
These felt great. 2nd pull still needs work in my eyes. 

205:
http://www.youtube.com/watch?v=jH-sTFIgieE&feature=youtu.be

225:
http://www.youtube.com/watch?v=-_hhsGNhJcY&feature=youtu.be

+
Games workout:
3 rounds for time
8 stone to shoulder
100 foot walk w/ stone
7 parallete hspu
100 foot walk w/ stone

10:55, with 175-180# stone, 8" deficit.

Stone cleans were tough.
PHSPU's felt great. Struggled the last round. Missed 3 reps. I was locking out but feet kept coming off the wall.

http://www.youtube.com/watch?v=Tc4EpyxN_Vk&feature=youtu.be