3/31/14 - AM Row Intervals + PM Training

AM

Row 500m @90%

rest walk 3 min

x 6

rest 6 min

Row 500m @90%

rest walk 3 min

x 6

- decrease pace .5 sec from prev week

Done. Went a little faster than .5 from last week. 90% felt comfortable at 1:41 pace for all sets.

PM

A. 1-1/4 BS; 3,2,1,3,2,1; rest 2-3 min (tough)

315, 325, 335,   325, 345, 365. Not tough enough. More there. for sure. I can go tougher.

B. High hang Snatch + Hang snatch below the knee + Snatch; 1.1.1 x 5; rest 2-3 min (drop after each piece)

185, 195, 205, 215, 225

Felt better than last week. Tech isn't still super sharp yet. Better though.

225:

https://www.youtube.com/watch?v=Fsd-n3u4F6Q&list=UUMy0Xc74HbvFTwryjESMKMw

C1. WCU; 1,1,1,1,1; rest 15 sec (heavy)

70, 80, 90, 100, skipped last set. Did something weird to lat.

C2. Legless RC x 1 (15'); rest 2 min

Done. Strong. Only 4 sets. Tweaked left lat a little. All good now.

+

for time:

5 snatch (135#)

5 unbroken MU

5 snatch (155#)

5 unbroken MU

5 snatch (175#)

5 unbroken MU

5 snatch (195#)

5 unbroken MU

5 snatch (215#)

5 unbroken MU

8:36. One missed sn at 195. Just a little forward. They got a little heavy. Changed weights myself. Fun workout. More there.