1/29/14 - AM Recovery + PM Training

AM

AD 60 min @Z1

- every 5 min get off and complete 30 sec ring FLR

Done. All feeling good. Right shoulder still hurts occasionally.

PM

A. FS - build to a moderate double

335. Felt uncomfortable today. Not heavy, just uncomfortable and tight.

B. Snatch; 2,2,1,1,1; rest 2-3 min (2s@85%, 1s@90%+)

235 x 2 sets, 245, 250, 255

Mechanics felt solid, pull felt week. I'm happy to hit 255 on a bad day.

C. Segmented snatch DL + Snatch pull; 1.1 x 6; rest 2 min

275 - 325, increased 10# per set. Starting to love this tech work.

+

14 min amrap @85%:

30 DUs unbroken

3 alternating DB snatch/arm (100#)

3 HPC (185#)

300m row

rest 5 min

14 min amrap @90%:

3 squat clean thruster (160#)

5 HR push up

7 chin up

300m row

rest 5 min

14 min amrap @95%:

AD .5 miles

5 DL (160#)

4 MU

5 burpees (6" target)

4 + 70m,  Nice and easy. Everything hurts though.

+

5 + 110m, This felt better. Definitely speed up on this one. Movements were easier. 

+

5 + .3 miles, MU's ub and strong each set. I was just kinda rolling at this point. Tried to remember to end faster than the previous two. Had a great push at the end.

I'm tired now. Going to eat and sleep a lot. Body aches, good week so far.