Friday November 7, 2014

AM Session
A. Hang Snatch from mid thigh(Pause at Position) x 2 reps x 6 sets, rest 1:30 between sets.
75%-80% of your best snatch-Power
     - 145 x 2, 150 x 2, 155 x 2
B. Snatch Deadlift(+1) + Snatch Pull(+1), 100% x 5 sets, rest 1 minute between sets.
     - 205#
C. Front Squat Moderate of the following:
60% x 4 reps @ 22x1
65% x 4 reps @ 22x1
70% x 4 reps @ 22x1
70% x 4 reps @ 22x1
75% x 4 reps @ 22x1
     - 165#, 185#, 195#, 195#, 205#

+
Rest 3 Hours
+
PM Session
For Time of the following @ 85%:
Row 1000 Meters
Followed right into the following:
5 Rounds of the following:
9 Deadlifts @ 185 lbs/135 lbs
9 Chest to Bar Pull-Ups
9 Target Burpees

     - Another bad Metcon experience for me! The CTB's killed me on this one. First round unbroken with regular kip. Second round 6 and 3. After that did clusters of 3 Butterfly CTB. I really need work here.