4-19-12

This was supposed to be a two a day. I had to push them together because of an award ceremony for my wife that is going on tonight. So I tried to bring some intensity, but some careful planning into it as well.

Thursday
WOD 1
A. Back Squat @ 32X0; 2, 2, 2, 2; rest 5 min (strict tempo no pause at top)
warmup 135x5/225x5
work - 315/335/ failed at 345 on second rep/315/315

B. Hang Squat Snatch @ 135; 1 rep every 30 sec for 10 min
Felt good. Really good. I felt like my speed is getting better and my form is improving.

C. Power Snatch @ 135; 3 x AMRAP; rest 5 min
12 reps / 10 reps / 7 reps
I saw a pretty significant drop off on that last set. My second pull was getting weaker.

10 min break

WOD2
Unbroken
For time:
20 Pull Ups unbroken
Row 500m
20 Pull Ups unbroken
Row 500m
20 Pull Ups unbroken
*Pull Ups MUST be unbroken if you drop @ 15 you must start the set over

time - 7:23

Felt good about this, especially after my recent Jackie meltdown. I paced the rower (finished the whole 1000m at 4:10) and took some time during transition so I wouldn't break up the pull ups. The last set was ugly, but I got it done.