11/12/2014

AM
3 sets:
400m run @90% aerobic 
2:00 rest
500m row @90% aerobic
2:00 rest

PM
A. Power cleans, 2x:30 @70% 1RM (all singles- drop and reset); 3:00 rest
+
AMRAP in 10:00 (with Heather if you're in at the same time):
750m row
150 double unders
max power snatches, 95
+
3 rounds not for time:
7-10 weighted glute-ham raises, 20x1
15 tough reverse hypers
max L-sit on parallettes

AM
complete

PM
A. 7, 8 @150#
+
38 snatches total
+
complete
30# DB for GHR
55#/side for RH
L-sits were :30, :27, :26




Today was fun. Power cleans felt really easy, the :30 flew by. The partner workout with Heather was awesome, I thought we did really well. I started on the row and she started with double unders. Stephen told us to try to keep the row around a 2:00 pace, that definitely got a bit tough near the end. I think I ended up around a 2:03. Double unders were broken up on purpose because I was tired from the row. I think I broke about 4 different times. I had about a minute rest before we started the snatches but I know during the comp I probably won't have that much rest time since guys tend to row faster than females. The power snatches felt VERY light. I hit 2 right away and then they were all singles after that. I never felt like I was in danger of failure and never really had to stop and take a breath. Heather and I did a good job of staying close to the bar and rolling it towards the other person after each rep. It's always fun working out with my bud!

Not for time stuff was alright, Stephen told me I need to fix my form on the GHR. I will definitely need to drop down in weight on that until I can correct it but I'm glad I know. The L-sits were better than last time so that's good!