SATURDAY november 2nd, 2013

workout time- 11:30am
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6:00 row (2:00 @ Z1, 2:00 @ Z2, 2:00 @ Z1)
olympic lifting warm up
hit some leg swings, squat holds, then snatch reps w/ the barbell, 95# and 115# before starting the complex.
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SNATCH complex (5x1) rest 1:30
(pull + lo-hang + lo-hang + full)
145, 165, 185, 200, 210 (http://www.youtube.com/watch?v=hiiuNHa8QdA)
focusing on technique and positions rather than for weight on these complexes. felt good on these. continuing to try to lock down the snatch technique over multiple reps put together.
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CLEAN and JERK complex (5x1) rest 1:30
(full + power jerk + lo-hang + power jerk + hi-hang + power jerk)
185, 205, 215, 225, 240 (http://www.youtube.com/watch?v=jdDTJ2glafQ) 
a nice little complex here that worked the clean and jerk positions + some strength endurance. was written as "jerk" but due to the groin injury from just prior to the Granite Games, keeping it to power/push jerks for right now. felt solid here and could have gone heavier, but wasn't looking for a max on this. 
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2:00 air dyne
53 cals: was a hard pace but not all out. could not afford to do a complete max 2:00 worth with the conditioning and another 2:00 ahead. 
--2:00 rest--
21-15-9
 alternating pistols
 alternating db snatch 70#
 handstand push ups (REGIONAL standard)
6:43: this was a good burner to have between the air dyne go's. fell off the wall on rep #1 of sets 1 and 3 on the handstand push ups. no idea why. pistols a little slow, but everything felt pretty solid. shoulders were feeling it from the INTERVAL work from yesterday. 
--2:00 rest--
2:00 air dyne
48 cals: this was brutal. last :45 was a battle. was hurting pretty badly on that last part. mental battle.
       http://www.youtube.com/watch?v=NEz9pRwK1So