2-28-12

Tuesday
A.M.
A. Dead Lift Cluster- Build to 95% 1RM for a single quickly
-135x3/225x3/315x3/405x1/435x1 (felt very good)
B. Power Snatch.Squat Snatch- 1.2 x 5; 5 min
115/135/155/175/185 failed rep - worked on technique at 135
C. HSPU- 50 reps for time
5:23

Comments - good morning session. Need to keep working on power snatch, but everything else was pretty good. Needed better pacing on HSPU.

P.M.
MAP 5/3
5 min @ high consistent aerobic effort
5 pull ups
10 push ups
15 squats

- 7+8

3 min recover

5 min @ high…
10 OHS, 75#
30 Double Unders

- 4+2

3 min recover
5 min @ high…
5 Ring Dips
10 Russian KBS, 70#
15 Box Jumps, 20”

- 3 rounds

3 min recover

5 min @ high…
Row 250m
10 Hand Release Push Ups

- 3 + 10m

Comments - This hurt. I pushed it really hard on these. I didn't feel great about my scores except for the Cindy part. I had to knock up the OHS weight to 75 from 65 because I couldn't put my hands on two tens fast enough. And yes, I just stood and pulled the rower to get those 10m on my last set, and I am not ashamed.