4/22/13 AZ Day 1 - AM Training/Testing + PM Training Row Intervals

AM
A. Power Clean/ Push Jerk: 2,2,2,1,1,1; rest 3 min.

245, 265, 286, 297, 308, 319X, 319X
Felt pretty good. Not great. Hard to be sharp first thing after traveling.
Kept missing the clean.
B. Power Snatch + Snatch Balance x 2; EMOM x 12 - 155#
155# for all sets. Just worked on speed and mobility. Felt good to open up. 

+
For Time:
5,4,3,2,1
Med Ball Clean - 150#
PHSPU - 10"
Box Jump - 36"

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

3:16
Felt good. Fun workout. PHSPU's were deeper than normal but felt good.
UB except on first set, came off wall. 4/1.
Breathing was heavy but cooled down quick. Then felt a little lactic.

Rest as Needed - Around 15- 20 minutes.

For Time:
15,12,9,6
DB Hang Power Clean - 65#/Hand
DB Front Squat - 65#/Hand
CTB Pullups

7:20 

http://www.youtube.com/watch?v=Tw0EGvW0POU

Pretty tough. Forearms were shot. Breathing got a little out of control.
Was still pretty buzzed from the previous test, but not bad.
Front squats were fine, cleans and pullups were tough.
Not happy with this one. Felt really tough. Good learning.

HPC's - UB, 7/5, 4/5, 6
FS - UB, 2/10, 9, 6
PU - 5/5/5, 4/4/4, 3/3/3, 3/2/1

Rest a few hours

PM
Row 350m @ 90-95%
Rest 90 seconds
x 10
(Rest 3 min bw sets 5/6)

01:04.4
01:04.6
01:04.9
01:05.8
01:05.8

01:05.4
01:05.2
01:05.5
01:05.2
01:04.8

1:33 Average pace

Got pretty tough. As you can see from the times, I backed it off just a tad after #3. Was starting to get a little out of control. Last two started to hurt pretty good.

Awesome first day. I'm glad I ended with some rowing. Body was pretty tight from earlier. Came back to Colin & Megans after AM session and had some delicious sandwiches and took a nap after getting some work done. 

Good day. Happy, blessed, glad to be here.