1/15/18

Third day on after Friday night duty ... wasn't feeling great on the lifting today, but got through it and ended up feeling great on the conditioning ... it was all bodyweight / cardio and I blew through it.

A.
Warm-up
On the :90 for 3 sets @ 40% (95#):
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch

-Complete ... great warm-up reps

B.
Low Hang Snatch (below knee)
3 x 2 @ 70% (175#)
2 x 2 @ 75% (185#)
2 x 2 @ 80% (200#)
Rest as needed

-Complete ... missed the second hang snatch on the first set at 80% ... I felt like ass and I missed it forward. Came back on the second set and nailed it though. Can't remember the last time I missed such a light weight snatch, but the last couple days have been tough and I'm feeling beat up.

C.
Back Squat
5 reps @ 82% (335#)
2 reps @ 87% (350#)
5 reps @ 82% (335#)
2 reps @ 90% (365#)
5 reps @ 82% (335#)
2 reps @ 93% (375#)
Rest as needed

-Complete ... didn't feel great, but got through all these reps

D.
3 RFT:
63 Air Squats
42 Calorie Row
21 HSPU

-15:02 ... HSPU were UB ... 19/2 ... 15/6 ... big effort on those. I have improved this movement a lot this year, which has made workouts with them a lot more fun.