10-10-14

10-10-14

A.M.

A.  Squat Snatch From High Blocks;  10 Singles @ 80 - 90% 1RM Snatch;  Rest 2 min
5 @ 195lbs;  2 @ 200lbs;  3 @ 205lbs  - I warmed up well and all these felt good.  I was kinda pressed for time today so I didn't go any higher.  I really wanted to focus on technique rather than weight.  I assumed that this percentage was off of my full snatch not my hang snatch.  

B.  Hang Squat Clean;  10 for Time @ 225lbs x 3;  Rest 4 min
1:17;  1:08;  1:21  - These felt pretty goodThe first was 6/2/1/1.  The second was 5/2/2/1.  The third was 4/2/1/1/1/1.  

C1.  1 1/4 Back Squat;  5,5,5,3,3,3;  Rest 10 Sec
5 @ 225lbs;  5 @ 255lbs;  5 @ 275lbs;  3 @ 285lbs;  3 @ 295lbs;  3 @ 305lbs  - Again I was pretty tight on time so after the HSC I picked up the bar and started the BS.   305 was tough, my buddy that was there with me said that I only came up about 3-4 inches on the 1/4 squat.  

C2.  Seated Box Jumps;  1.1.1.1.1 x 6;  Step Down/rest 3 min
All @ 33''  - These felt great

P.M.

15 Min AMRAP
200m Run
10 Front Rack Walking Lunge @ 155lbs
5 MUs 
6  - This was fun everything was UB.  The running was the slowest part.