August 19, 2013
1) 3 rds not for time
15 toes to bar
5 deficit hspu
5 pistols
2) EMOM for 8 rounds
2 x power snatch 60-70%
20 double unders
3) Box Squats:
8 sets x 2 reps @ 55% 1RM
rest exactly 45 sec between each set
Box should be at or slightly below parallel.
4) 3 behind the neck snatch grip push press + 3 overhead squats
3 sets heavy as possible
Snatches : 85#
I did 8 rounds total for the snatches but did it in 16 minutes. For the first four rounds my double unders are what slowed me down, I was only getting sets of 3 to 5 unbroken. So when I only had four rounds at 8 minutes I went ahead and did 8 more minutes and four more rounds. My double unders were considerably better the latter 4 rounds, and I was stringing together 10-15 unbroken. My wrist motion is better and I’m using less shoulders but I need to work on my jumping, bc I tend to waste energy bringing my knees up high.
Box squats: 125#, 135#, 140#
I used a 20# ball to sit on.
3.5 mi run in 19 minutes