3/9/17

Had a surprisingly solid workout today. I was falling asleep during class and I have a little bit of a sore throat... but once I got some free time in the evening I decided to get in the gym and give it a go. Overall got a super solid workout out of everything and really enjoyed myself... mostly because I felt really strong on the snatching.

A.
On a running clock:

Every 2 for 6 (3 sets):
Sotts Press x 5 reps

Every 2 for 6 (3 sets):
Power Snatch + Overhead Squat x 2 reps

Every 90 for 6 (4 sets):
Hang-Snatch x 2 reps

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

Every 90 for 6 (4 sets):
Snatch Pull x 2 reps + Snatch x 1 rep

-Sotts = 45#
-Power Snatch + OHS = 135#, 165#, 185#
-Hang-Snatch doubles = 185#, 195#, 200#, 205#
-Hang-Snatch = 210#, 215#, 220#, 220#
-Pulls + Snatch = 220#, 220#, 220#, 225# ... overall this felt very solid, this is the best snatching has felt in a while. I was really happy coming off of this lifting session... hitting 100kg on the 90 for a while was a really nice feeling.

B.
For time:
40 Wall-Balls (20/14#)
30 Pull-ups
20 Dead-lifts (315/225#)
30 Pull-ups
40 Wall-Balls (20/14#)

-9:15 ... had some ridiculous transitions here, but overall felt solid on this and got through it a decently consistent pace.

C.
3 Sets:
Single Arm KB Row x 20 reps (10 right/10 left) @ 106#
Rest as needed

-Complete ... felt heavy after parts A and B... but got through it

D.
3 Sets:
Tempo DB Curls x 10 reps (2 x 30# DB) @ 2,2,2,1 (two seconds up, two seconds at top, two seconds down, 1 second at bottom)
Rest :60

-Complete ... very light weight/short rest interval, lots of time under tension was a good finisher.