7/17/13 - AM Row Intervals + PM Testing

AM
Row 1K easy
+
Row 30 sec @ high pace AER
rest walk 30 sec x 15 sets
(get off every 5 sets and rest as needed)
+
AD 3 min @ Z1 cool down

Done. Fasted. About 2:00 on the 1k. Felt tight. Did some dynamic stretching before hand and some reverse shot out back. Averaged 155m per :30. Felt strong.


PM
A. Hang Squat Snatch - build to a tough single in 10 min 

Had a good warmup, then started from empty bar.
225, 245x ,245x, 245, 250
225:
http://www.youtube.com/watch?v=SM1uQ8ExiqE&feature=youtu.be

245X:

http://www.youtube.com/watch?v=mEQRpMlUOT0&feature=youtu.be

245X:

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

245:

http://www.youtube.com/watch?v=ZV2sj9Dm4JU&feature=youtu.be

250:

http://www.youtube.com/watch?v=R74yMiFqFfI&feature=youtu.be

B. amrap KB Snatch in 5 min - 2pd - max 3 reps/arm at one time 

88, I think. Lost count. I can do better on this. I was hot and grip
was sweaty. Lower back got pretty tired too.
http://www.youtube.com/watch?v=CSn5yer-JZg&feature=youtu.be


+
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
(go after this one, no pacing)

2:55, UB
http://www.youtube.com/watch?v=Efh5Nm6zYoA&feature=youtu.be

Marcus and I had been texting each other all week about doing this one. We both decided on no jump, no clap burpee. Just stand. I was pretty fired up. Did it in 3:38 back in the beginning of June at the hotel at Brandi's regional.