9/4/15

Lower volume session today ... just did what was on the class workout and added a short finisher to the end of the workout. I got a lot of intensity out of the metcon... was shorter/different than a lot of what I've been doing lately, was a nice change.

A.
Take 10 minutes to build to a heavy 4 RM Touch-and-Go Power Snatch

-135#, 165#, 185# ... hit this pretty easily, more there, but the time ran up.

B.
Every 2 minutes for 10 minutes (5 sets of):
2 Touch-and-Go Power Snatches

-195#, 195#, 200#, 200#, 205# ... possibly more there, but again ran out of time quickly. 205# felt very light.

C.
AMRAP 12 Minutes:
10 Snatches (155#)
15 Overhead Squats (155#)
200m Run

-2 rounds + 5 Overhead Squats ... was trying to get 3 rounds, but really started dragging ass on the last round. Was good to push an AMRAP like this, haven't done an AMRAP with this high intensity in a while.

Rest 20 minutes then...

D.
For quality:
12-9-6-3
Bodyweight Bench Press (185#)
Strict Supinated Pull-ups

-Basically just took enough rest between movements to get each set unbroken, didn't time anything, wanted to get some time on the bench in. 185# felt very heavy after part C.