9/18/13

Today was a great workout.  Snatching felt tens times better than last week. I'm pretty stoked how much stronger I felt. The metcon was okay, my kipping pull-ups still suck. They have been weak since I go back, but I went as hard as possible.

EMOM - 20M - 1 Power Snatch
5 minutes - 135#
5 minutes - 155#
5 minutes - 175#
4 minutes - 180#
1 minute - 185#
-Last week I hit 175# for a max single squat snatch. These felt a world easier than last week. It's interesting how fast this is coming back.

Front Squat - 10, 10, 5, 5, 5, 5  - 135#, 185#, 235#, 205# x 3
-Could have kept going up after 235#, but went back down to focus on form. My knees were coming in quite a bit on 235#.

Rest 5 minutes then...

3 RFT:
400m Run
20 Pull-ups
10 SDHP (95#)

10.37.

Rest 5 minutes then...

3 Sets:
Band Pull-Aparts x 12
Lung Split Jumps x 10 (focusing on speed/technique in the split)