1-6-14

1-6-14

A.  Squat Snatch;  7 Singles @ 80%;  Rest 90 Sec
Complete @ 190lbs - Warmed up good and completed all reps with no failed attempts.  These felt good today

B1.  Thrusters @ 95lbs x 10 Unbroken;  Rest 75 Sec
Complete

B2.  C2B Pull-Ups x 10 Unbroken;  Rest 75 Sec
Complete - These felt good

+
10 Min AMRAP @ 80%
Row 1 K
50 Wall Balls
30 T2B
1 + 780m - this felt good, held a 1:45 pace for the first 1000m, wall balls were unbroken ( I thoiught that I would break them at 30 but they were feeling smooth)  and the T2B were 12/10/8.  The last row was at 1:53-1:55 pace.  Breathing felt good.  

1-7-14

Row 500m @ 85%
Rest 2 min
x 12
( Rest 5 min bw sets 6/7)
1:39.6;  1:38.9;  1:39.7;  1:38.9;  1:39.5;  1:40.5
1:40.0;  1:40.0;  1:40.3;  1:40.4;  1:40.2;  1:41.0
These felt good today, as good as row intervals can feel.  The last couple got pretty tough.  It was always the last 100m that I started huffing and puffing pretty loud.   

1-8-14

A.  Split Jerk;  15 Singles @ 85% 1RM; (Rest 2 min)
Complete @ 245lbs - Worked my way up slowly, these felt pretty good.

B.  100 Push-Press for Time @ 75lbs
3:33 - felt good, did 10 sets of 10.  kept the breaks short.  

+
12 min AMRAP
12 Dead Lifts @ 185lbs
12 Box Jumps @ 24''
12 OHS @ 95lbs
6+1 - This got tough, I kept moving steady.  My lower back was tightening up on the DL about half way through.  I had to break the last three sets of them.  All OHS were unbroken.  All BJ were strait through, I stepped down on most.  This felt good.