3/21/17

Despite only sleeping a little less than 7 hours and a good amount of volume over the last few days, I felt really solid in the gym this morning. My hamstrings were even more sore/tight today, but once I got warmed up I felt really solid.

A.
On a running clock:

Every 4 minutes for 4 minutes (2 sets):
Sotts Press x 5 reps

Every 2 for 4 minutes (2 sets):
Power Snatch + Overhead Squat x 2 reps

Every 90 for 3 minutes (2 sets):
High Hang Snatch x 2 reps

Every 90 for 3 minutes (2 sets):
Hang Snatch x 1 rep

Every 90 for 6 minutes (4 sets):
Snatch x 1 rep

Every 2 for 12 (6 sets):
Snatch x 1 rep

-Result:
-Sotts Press = 45# across
-Power Snatch + 2 OHS = 115#, 135#
-High Hang Snatch doubles = 165# across
-Hang Snatch singles = 185# across
-Snatch Singles x 10 = 185#, 185#, 205#, 205#, 215#, 215#, 220#, 220#, 225#, 225# ... felt really solid here ... great lifting session.

B.
For time:
2000m Row
30 Snatches (115/80#)
2000m Row
30 Clean and Jerk (115/80#)
2000m Row
21-15-9
Thrusters (75/55#)
Pull-ups

-38:37 ... solid conditioning ... really fun/longer workout ... last long one before the endurance course on Friday ... everything was pretty smooth up until that lighter-weight 'Fran' at the end... it was by far the most difficult part of this workout and took over 6 minutes. Tried to keep my 2000m rows below 2:00/500m pace ... overall a fun morning in the gym.

C.
3 Rounds:
Plank x :60
Rest as needed
DB Side Lateral Raise x 10 reps (2 x 10# DB)
Rest as needed

-Complete

D.
ROMWOD

-Complete