8/21/2013

For time:
20 squat snatches, 95#
+
3 sets of:
:35 prowler @ 95%, moderate load that allows foot turnover
3:55 rest
+
3 sets of:
:35 row @ 100%
3:55 rest

4:42 (did this on July 9 with 90# and it took me 8:23, so this is a huge improvement) 
+
complete with 90# on prowler
+
complete


I can't even believe how much my snatches have improved in just the last month. I figured I would beat my previous time but I did not know I would cut it almost in half. I was able to do all of the snatches in sets of 2 except for the last rep. I also failed rep 10 (fell forward at the bottom) but other than that all of them were touch and go sets of 2. I think I was taking a bit too long of a break between sets because I figured at some point I was going to have to switch to singles so I was already preparing for that but I never had to go to singles, so I think next time I could do this even faster. The weight felt light and I was moving under the bar quickly. I am so happy with how well this went. I actually like snatches now, who would have thought! The prowler was also not as bad as two weeks ago, I think I have finally found a good pace where I can keep moving the whole time. I am also starting to recover a lot faster after the prowler, I noticed I didn't have to wait as long between the prowler and row sprints, which is a good sign. The row sprints sucked and felt like they were taking forever. Overall a good day!