7/24/2012 Training

part 1
A- squat 20/ 10/ 10- heavier than last week ; 2min rest  275, 280, 285 (9)  Video of 275:  http://youtu.be/nrc5xHVFz8Q
B- press- 12/ 12/ 12/ 10/ 8; 3min rest 115, 120, 125, 130, 135
C- pause snatch- pull from DL position to hang position… pause 2 sec then go into full squat snatch… x2, 7 sets, 90s rest  145, 155, 165, 175, 185, 195(1), 200
D- high hang squat clean x2 + 1jerk EMOM x8  210..easy should have gone heavier


part 2
3 sets
AMRAP bw squats in 60s; 60s rest  20, 18, 17 @ 185lb
+ (15min rest)
1km row (90%)  3:19.5
+ (15min rest)
100%:
500m sprint (15min rest)  1:37
400m sprint (15min rest)  1:11
300m sprint  0:44

Part 1 Notes:  Tuesdays are starting to be the most painful day of the week.  After part A I always feel like I have nothing left for the rest of the workout and part B takes just as much out of my shoulders as A does the legs.  Lost the 2nd snatch at 195 forward...I was catching alot of them forward today, I'd have to take a step or 2 to make sure I caught it.  I think it was a combination of A and B destroying me.  145 felt heavy when I started and I missed my first 1, so i restarted 30 seconds later and hit both and continued from there.  Did part D with the class, didn't really warm up just picked a weight and put it on.  It was much too light but didn't want to take the time to change cause I only had 30ish seconds of rest each minute.  Knowledge for next time.

Part 2 Notes:  Squats felt good, all sets were unbroken just couldn't move as fast as I wanted to.  Row felt amazing.  Think I could hit 3:15-3:16 if it were all out.  Runs felt great too, overall very pleased with this session!