11/29/2014

AM
5-7 rounds @ easy pace
:60 airdyne 
50m farmers walk, 53/hand
:60 row
3/side KB windmill
:60 FLR on ground

PM
A. 1 squat snatch + 2 overhead squats, build to a tough set
B. Snatch pulls, 4x1 starting @165 and adding 10 each set, 2:00 rest
+
8:00 @70% of [10 CTB pull ups, 10 wall ball, 10 burpees]
4:00 rest
8:00 @70% of [12 airdyne cal, 10 box jump w/step down @24, 8 ring dips]
+
2 sets:
200m sled drag, very high effort and heavy, rest as needed

AM
complete, 25# KB for windmills

PM
A. 140
B. 165-175-185-195
+
complete
+
complete
+
complete with 90# on sled


Solid training day. I was really happy about hitting 140 for the snatch/OHS. My snatches are definitely getting better and I'm gaining back my confidence. All the snatches felt really easy, I think I could have hit 145-150. The overhead squats were giving me a bit of trouble, I always struggle with those. The two reps at 140 were a little shaky and I could feel myself starting to tip forward on my toes so I called it. Really happy my snatches are improving, hopefully I'm starting to move out of that weird slump. 

Snatch pulls were fine, 195 was the only set that wasn't very high. 

The two 8:00 pieces went well, although it was hard for me to keep the first one at 70%. I always breathe pretty hard after CTB pull ups, but they were really easy and fast. All the wall ball were unbroken and I kept the burpees at a steady pace. I struggled a bit on ring dips, I haven't done those in awhile. I did the first 8 unbroken, then 6/2, then 6/1/1. 

The sled drag SUCKED SO MUCH. Holy shit. This was the worst. I knew it was going to be bad because I saw everyone else flopping on the ground after they were done. I think we went out a little fast, Heather was moving pretty quickly and I was trying to match her pace. That was a mistake. 50 meters in, my legs and lungs started burning and my pace dropped quite a bit. I didn't know if I was even going to make it the full 200 meters. We made it through the first half and it took us at least 7:00 to recover before we did the second half. I took the second 200 meters a bit slower but it was still extremely tough.