11/11/13

Felt pretty decent this morning, at least MUCH better than last Monday. That extra day of rest was much needed. Excited to hit it tomorrow!

A.
Every minute, on the minute, for 10 minutes:
Hang Power Snatch + Power Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)
-5 Minutes @ 165#, 5 Minutes @ 175#

B.
Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch (245#)
Strict Handstand Push-Ups x 10
Rest 90 seconds
-10 Strict, 7 Strict + 3 Kipping, 5 Strict + 5 Kipping
-10 Strict is a PR, I have no idea how that happened after all the overhead stuff and the strict HSPU yesterday.

C.
Back Squat
*Set 1 – 5 reps @ 70-75% (255#)
*Set 2 – 3 reps @ 80-85% (295#)
*Set 3 – 1 rep @ 90-95% (330#)
Sets 4-8 – 3 reps @ 85-87% (315#)
Rest 2 minutes between sets.
-Complete, felt better than last week. Hips were really tight and my knees are little iffy above 80%.

D.
Every minute, on the minute, for 6 minutes:
20 Double-Unders
10 Toes to Bar
10 Double-Unders
-Complete, fun and short WOD. All T2B unbroken, missed a few DUs. Done around :40-:45 every minute.