Saturday november 16th, 2013

morning workout-
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snatch- 5 x 1.1.1. (rest :10 between reps, 1:30 between clusters)
185, 200, 210, 220, 230. 
http://www.youtube.com/watch?v=Z3n70bOcKX0 (230#)
didn't feel terribly great until 210. 220 and 230 felt very good. working heavier and heavier again will help the feel of these. 
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clean and jerks- 5 x 1.1. (rest :10 between reps, 1:30 between clusters)
clean- 2 x 1.1 (rest :15 between reps, 2:00 between clusters)
225, 245, 265, 275, 290. 
http://www.youtube.com/watch?v=LSxLnXz9U6g (290#)
305, 320.
http://www.youtube.com/watch?v=PBts68fgxCE (320#)
cleans felt good today. need to keep working on the pull. power jerks were hit and miss how they felt. wanted to hit some heavy singles on the cleans since power jerks are limiting how heavy I can go with the clean + jerks.
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4:00 amrap
   4 muscle ups
   6 handstand push ups
   8 burpees
2 + 7 burpees
---rest 5:00---
8:00 amrap
   4 hang power snatch 155#
   8 toes to bar
  12 calorie row
5 + 8 toes to bar
http://www.youtube.com/watch?v=g2T6CvfiAv0 
---rest 5:00---
12:00 amrap
   8 ghd sit ups
  12 shoulder to overhead 140# axle bar
  16 calorie AD
6 + 4 ghd sit ups 
http://www.youtube.com/watch?v=vffhYhrKr_M
1st amrap felt terrible after round 1. shoulders/chest/triceps were tight from push ups day before it seemed. 2nd amrap was real good. kept a good pace throughout the workout and never slowed. last amrap was a good battle. didn't have to break on anything so more about just trying to maintain a good pace from round to round.