1/7/19

First day of 'Open' prep for 2019 starts today... my wife and I did comptrain leading up to the Open last year and it went well. Overall I am happy to do this, as it is much lower volume, but for the most part intelligently programmed. Enjoyed it today, felt solid leaving the gym and not too taxed.

A.
Snatch Primer
8 Sets:
Power Snatch + Snatch Balance + High Hang Pause Snatch

50-53-56-59-62-65x3

-125# to 165# based off of 255# 1 RM ... low numbers here, but great skill work.

B.
Snatch
On the Minute x 10
Snatch Deadlift + Snatch below the Knee 

-185# x 5 sets, 200# x 5 sets ... kept this light, great technical work. 

C.
"DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Rest 10 minutes then...

For Time:

16-12-8-4
Burpee Box Jump Overs (24/20)
Toes-to-Bar

-Result = 

-6:03 "DT" ... this was a PR of 31 seconds from June of 2016 ... splits for each round today were:

:36 

1:04 

1:22

1:31

1:30 ... obviously went out hot with an unbroken round... was probably a mistake... got all the hang cleans and push-jerks unbroken on this, actually had to break up the deadlifts on the 4th and 5th rounds... this was where I lost time at, but overall I was happy with my effort here, this workout is always fun and really challenging. 

-5:03 ... this was shit-show... was during this during an 'Open Gym' session and had a lot of difficulty actually completing this due to space issues... tried to get what intensity I could out of this, but this was far from ideal conditions. 

D.

ROMWOD

-Complete