11/4/2015

AM
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]

PM
A. Power snatch clusters, 3x1.1.1 @60-65% 1RM, :10 between singles, 2:00 rest
B. Snatch pull, 4x1 @185; :90 rest
C. 1-arm DB row w/straps, 3x3-5/arm, 21x1; :45 between arms
+
5 sets @high effort:
9 kettlebell swings, 53
36 double unders
:60 rest
10 hand-release push ups
300m run
:60 rest
+
Not for time:
2000m row cool-down

AM
6 sets complete

PM
A. complete @100
B. complete
C. 50-55-60
+
complete
+
DNS


Power snatches were okay, they got better as I went along. The first few reps were slow as hell. I just don't care for power snatching anymore. No pain in the shoulder though so two thumbs up for that. 

Snatch pulls weren't as good as last time, they weren't getting very high (video), I don't think I warmed up enough for these. 

The KB/run workout got pretty hard at the end, the running kills me every time. For some reason 300m is always rough for me. KB swings were fine, no pain in my shoulder on these. Double unders were unbroken every round except for that last set, I tripped up on 34. DAMMIT. HR push ups were easy. Runs were hard. I was breathing really hard after the first two sets. 

I didn't do the row cool-down, I started class for Austin then got distracted and then I had to leave to go coach class. Sorry Stevo!