January 21, 2016

Quick warmup mobility wise, then some snatches just for touches. Drilled at #105 for a bit. Then program - which, because I'm kind of out of order, had me doing back to back Thrusters. A little heavy in the legs today, but I pushed hard:

A1 - Small beat swings on rings x 10 sec (hollow/arch positions, tight
control), rest 0 sec
A2 - Big beat swings on rings x 10 sec (driving movement through
abs/butt/hips, keep body long and feet together), rest 0 sec
A3 - 2-3 pull to hips (keep body long, drive upward momentum with hips
and finish with arms), rest 2 min x 2-3 sets

• would say I completed 2 sets, played around with A3 a bit longer. Was fine.

+
3 Sets: 
15 Cal Row 
15 Thrusters @ 65# 
rest 1:1 

• Set 1: Total time 1:53 (Row 1:04 / Thrusters UB)
• Set 2: Total time 2:06 (Row 1:07 / Thrusters UB)
• Set 3: Total time 2:15 (Row 1:07 / Thrusters UB)

+ (10 MIN REST)
3 Sets: 
15 Cal Assault 
15 Power Snatch @ 55# 
rest 1:1 

• Set 1: Total time 2:53 / Power Snatch UB
• Set 2: Total time 2:52 / Power Snatch UB
• Set 3: Total time 2:57 / Power Snatch UB
• * Obviously, the bike killed me and took just over 2min per set

+
3 Sets: 
15 Cal Row 
15 Power Clean @ 75# 
rest 1:1

• Set 1: Total time 2:00 (Row 1:07 / Power Cleans UB)
• Set 2: Total time 2:02 (Row 1:07 / Power Cleans UB)
• Set 3: Total time 2:07 (Row 1:07 / Power Cleans 11 + 4)