Saturday, 1/4/13

Strength:

A) Snatch to max (only one allowed miss) in 12 min then 1 single @ 90% of max every 60 sec x 3 sets

• Attempt 1 = 95#
• Attempt 2 = 100#
• Attempt 3 = 105# — https://vimeo.com/83388213
• Attempt 4 = 110# F
• Attempt 5 = 110# F (I sorta cheated on that 1 miss thing … )
• EMOM 3 @ 90% = 95# (all three reps felt shitty; like I was pulling too early or something; no misses though)

Rest 15 min and eat

B) CJ to max (only one allowed miss) in 12 min then 1 single @ 90% of max every 60 sec x 3 sets

• Attempt 1 = 125#
• Attempt 2 = 140#
• Attempt 3 = 150# — https://vimeo.com/83392611
• Attempt 4 = 160#F (felt heavy off the floor/wasn’t committed; got the bar high enough, but didn’t move under at all)
• EMOM 3 @ 90% = 135#

C) FS to 3RM in 10 min

• 125×1
• 145×1
• 155×3
• 165×3
• 175×3 — https://vimeo.com/83392496

Skill:

3 Rounds
A1) ME C2B PUs in 45 sec, rest 15 sec  (subbed C2B for bar MUs since I can’t do those)
A2) ME Alternating DB Snatch (50#) (must touch floor each rep) in 45 sec, rest 90 sec

• Round 1: 5 C2B (2 no reps) / 10 snatches
• Round 2: 9 C2B / 12 snatches
• Round 3: 10 C2B / 12 snatches

Conditioning:

AMRAP in 10min:
200m run
15 OHS (65#)
15 HR Pushups

• 3 rounds (finished at 9:52)