6/8/16

Really great training session this morning. Felt very strong and fit across the board, great day in the gym. Looking forward to a little rest and some solid workouts this weekend.

A.

Every 2 for 20 minutes (10 sets):

Power Snatch x 2 reps (start around 70%)

Build over the course of 10 sets

-165, 175, 185, 195, 205, 215, 225, 225, 230 (PR), 235 (failed first rep) ... Felt really good here, glad to hit 230 for a 2 RM. I was a little disappointed to miss 235, but I definitely spent my wad on the reps at 225/230. 225 felt lighter than it ever has today. Great stuff. 

B.

EMOM 12:

1 Snatch Balance with 2 second hold in bottom

Build over course of 12 sets

(This should be light … focus on speed and position in the bottom)

-135# across ... Just went for speed and position on this, haven't been doing much snatching below parallel. 

C.

Every minute, on the minute, for 30 minutes:
Min 1 – 30 Double-Unders + 10 Pull-ups

Min 2 – 10 Burpee Box Jump-Overs (24/20”)

Min 3 – 12 Shoulder-to-Overhead (115/75#)

-This was some insane training ... I haven't done this workout in well over a year... It was very hard, but not as hard as I remember it being. All reps unbroken, felt fit on this.

D.
3 Sets:
Bent-Over Barbell Row (115#) x 12 reps
Rest as needed
Plank x :90
Rest as needed

-Complete ... Went really light here, was more of a cool down than training.

E.
15 Minute ROMWOD

-Complete