Wednesday October 8, 2014

A. 2 Position Snatch(floor-mid thigh), 75% x 1 rep x 3 sets, 78% x 1 rep x 3 sets, rest 1:30 between sets—Power Snatch Position
     - 135, 155

B. Snatch Deadlift, 105% x 3 reps x 3 sets, rest 1:30 between sets.
     - 205#

C. Muscle Snatch @ 75% of Heavy 1 Rep, 4 reps x 4 sets, rest 1:30 between sets
     - 115#

Compare to September 24th
D. Front Squat Moderate of the following:
55% x 5 reps @ 22x1
60% x 5 reps @ 22x1
65% x 5 reps @ 22x1
70% x 5 reps @ 22x1
     - 155, 175, 185,, 195

+
Rest 3 Hours
+
PM Session
AMRAP 10 Minutes of the following:
2 Muscle-Ups
4 Handstand Push-Ups-Kipping Allowed
8 Box Jumps @ 24/20 inches
     - Got 9 rounds + 2 M/U's + 4 HSPU's. May have gotten 10+. Had a hard time keeping count. Anyways I am really happy how I did with this one. Kept moving the entire time. Only thing that slowed me down was the HSPU's in the last 2 or 3 rounds where I had to break up a bit.
+
Rest 10 Minutes
+
AMRAP 10 Minutes of the following:
150M Row
10 Wall Balls @ 20/14 lbs
6 Power Snatch @ 105/70 lbs

     - This was really tough. Still kind of wiped from first WOD. I was dog slow on the rows. Wall Balls were fine and did OK on snatches. Double Unders were a no go because of achilles.