October 11, 2013
1) Speed Work-
The sets of reps should be done as fast as possible but take breaks between exercises.
3 rounds for speed of each movement, not total time:
10 pull ups
10 power snatch (75/55lbs)
2) Spend 10 min working up to a heavy snatch.
3) Spend 10 min working up to a heavy clean and jerk.
4) 3 rounds for time of:
Row 500m
15 thrusters (100/70)
rest 3 minutes
5) Optional Session. Ideally would be done 3 hours after previous work.
6 rounds:
400m run
rest 2 minutes
Speed work: Pullups: 11s, 11s, 11s, Pwr snatch: 22s, 22s, 21s
Snatch: worked up to 205, missed 225. will try again shortly
C&J: worked up to 225. Did not attempt anything higher
Wod: 13:37 total (2:36, 2:31, 2:30)
Sprints: Fun
Ready to see what tomorrow will bring with the hvy snatch and deficit hspu. I may just stand in one spot all morning.
Speed work – pull-ups 12-13 seconds, snatch 20-22 secs
Snatch – worked up to 205; took four attempts to get it.
Clean and Jerk – 275 (10# PR) finally got my head through a couple times. Attempted 280, stood up the clean but missed the jerk.
Thruster Wod – 13:46 (2:23, 2:33, 2:50) went unbroken on all 3 rounds of thrusters but rested after the rower for a while on the last round.