Friday, January 3, 2014

1/3/14 - AM Recovery RTW + PM Training

RTW - "round the world"
1 min Row
1 min FLR on floor
1 min A/D
1 min TGU 2/side
1 min jump rope
1 min Crawl
x 7 - all easy pace flush

Damn it's getting cold here. Made some adjustments. Felt good to move. Didn't sleep well last night. Going to have to nap later. Body feels pretty good from last night though.

A. 6 sets – every 90 sec – snatch pull + snatch (start @225#, build)
225, 230, 235, 240, 245, 250
Happy to have gotten this today. Just like last week, tech felt good and mobile but not that powerful. Better though. 

B. 5 sets – every 2 min - Segmented snatch DL x 3 (265,275,285,295,305)
Done. Felt really strong.

C. Unbroken TTB; 20,20,20; rest 2 min
Done, :30 each set. Felt fast and sharp

Front squat (265#)


Front squat from the ground again. All unbroken. got kinda heavy. Clean felt really strong.
PHSPU were a few inches deeper than last week. Tough this time.
I went: 5/4, 4/3, then 3/1/1 (missed my last rep). Great tester. Had to focus on those. I want more time under those. I want it to be second nature. I would like only to fail because of muscle failure not technique.

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