Wednesday October 15, 2014

AM Session
A. 2 Position Snatch(floor-mid thigh), 80% x 1 rep x 3 sets, 83% x 1 rep x 3 sets, rest 1:30 between sets—Power Snatch Position
     - 135, 155 (f on the last complex @ 155)
B. Snatch Pull, 105% x 3 reps x 3 sets, rest 1:30 between sets.
     - 205
C. Muscle Snatch, on the minute, every minute x 8 minutes @ 100% from September 24th x 1 rep--
     - 135. A couple misses at this weight
D. Front Squat Moderate of the following:
60% x 4 reps @ 22x1
65% x 4 reps @ 22x1
70% x 4 reps @ 22x1
60% x 4 reps @ 22x1
     - 165, 185, 195
+
Rest 3 Hours
+
PM Session
3 Rounds for time of the following:
50 Double Unders
10-15 Chest to Bars Unbroken—Choose number that you know you will go unbroken
15 KB Thrusters Double Arm @ 53/35 lbs
200 Meter Run

     - Did this @ home with 10 CTB. Time was 11:00. A lot of time spent in walking to and from the pull-up bar. Did KB Thrusters in sets of 9/6. Double Unders went OK. Just a couple misses. CTB's were all unbroken (kipping, no butterfly). Worst part suprisingly was the run. Last run was more like a limp to the finish line. This one was tough.