1/24/14 - AM Recovery + PM Training

AM

RTW - "round the world"

1 min walk

1 min FLR on floor

1 min crawl

1 min run easy

1 min jump rope

1 min bike

x 7 - all easy pace flush

Done. Sub row for run. Balls cold and I didn't want to go in and out of garage. Did some scap work during the 1 min walk.

PM

A. BS @20X1; 2,2,1,1; rest 2-3 min (only last single tough)

335, 365, 385, 415

415 felt great. 

B. 10 sets - every 2 min - Snatch x 2 (build)

185, 195, 205, 210, 215

220, 235, 235, 240, 245

Damn these felt great tonight. I was trying to be conscious of my shoulder so the result was me nailing my technique tonight. Felt soo good. Didn't plan to go really heavy and I just felt good.

C. 6 sets – every 2 min - Segmented snatch DL + snatch pull (275,285,295,305,315,325)

Done. Felt strong.

http://www.youtube.com/watch?v=gb5vY6nYiAk

+

3 sets for time @90%:

500m row

25 unbroken wall balls

15 burpees (6" target)

rest walk 3 min

3:41

3:39

3:25, went a bit faster on burpees.

These felt great tonight. Breathing was awesome. Rowed just under a 1:50/500m. Maybe could have speed that up? But figured any faster might have been a bit more than 90%

rest as needed

for time:

10 FR axel bar lunge (160#)

30 TTB

20 FR axel bar lunge (160#)

20 TTB

30 FR axel bar lunge (160#)

10 TTB

8:24

First 10 lunges UB

TTB - 10/10/5/5, real quick

10/10  on lunges 2nd set

TTB - 10/5/5

15/10/5 last set of lunges. Tried to go 15/15 but broke on last set. Unhappy with that. I was grinding though.

Last 10 TTB UB. Happy with this tonight, but I can go much faster. Great training the last two nights. Feeling good.