Monday November 10, 2014

Finally getting back at it after laying off the shoulder and getting the stomach flu Friday.  Felt really good today.  Felt strong and fast.  Shoulder felt better than I expected.

A)
Warm up- 5 slow rounds
row 250
12 ghd

I need to do something like this everyday.  Was great to just get myself going with something structured.

B)
4 tng power cleans emom x 10 min between 185-225

185,190,195,200,205,210,215,220(3),225

rested the minute between 205 and 210.  Also rested a minute between 220 and 225 after I missed the last one at 220.  Had to squat clean the last one at 225.  Overall felt really good about this.  Felt really fast today.

C)

 6 sets:

10 unbroken power snatch 115#

10 burpee box jumps 30"

40 double unders

rest as needed to full recovery (record rest times and ensure that

power output is sustainable)

 

1:52,1:58,2:00,1:52,2:06, 2:00

rest times were between 3-4 minutes

 

snatches were no problem and felt really good.  My box jumps need work.