Tuesday november 12th, 2013

morning session- 5:30am
went to bed at 9:30pm and woke up at 4:50am. feeling good this morning. refreshed and ready to head out into the cold garage (10 degrees without a big heater....yet). 
-----------------------------------------------
row 5:00 @ z1
kept pace between 2:03 and 2:09. great warm up. 
then:
500m row @ 1000m + :03/500m (1:40/500m)
1:39.40, 1:39.30, 1:39.10
--rest 2:00--
500m row @ 1000m + :05/500m (1:42/500m)
1:41.70, 1:41.40, 1:41.20
--rest 2:00--
500m row @ 1000m + :07/500m  (1:44/500m)
1:43.50, 1:43.30, 1:43.10
--rest 2:00--
x3 sets
walk cool down 5:00
felt great this morning. kept all the 500s under their paces, and at negative splits for each portion. was cold in the garage this morning and the rowing worked out well. 
________________________________________________________________

afternoon session- 4:00pm
-------------------------------------------------------------------------------------
3RM power snatch ladder (reps must be UB)
 (start @ 135# and work up emotm until failure)
135, 145, 155, 165, 175, 185, 195 205, 215. 
the sets all felt great. form and technique fell apart a bit on the 3rd rep at 215 so called it there. hitting power snatches at least once a week is helping quite a bit. 
-------------------------------------------------------------------------------------
3x10 back squats (light), rest 1:00.
205, 220, 235
3x14 chest to bar pull ups, rest 1:30.
completed. 
felt good on these. squats were more for the volume rather than weight. moved through the reps quickly. chest to bars are coming along, improving week to week.
-------------------------------------------------------------------------------------
5:00 amrap
    5 squat cleans 155#
   10 toes to bar
5 rounds + 1 squat clean
--rest 2:00--
5:00 amrap
   5 overhead squats 155#
  10 ring dips
4 rounds + 5 ohs + 3 ring dips
--rest 2:00--
   5 thrusters 155#
  10 AD calories
4 rounds + 5 thrusters 
this was a good go. tried to keep a consistent pace throughout each of the pieces. worked out well for the most part. need to continue to work on ring dips. shoulders began to burn here. feel my shape coming along right now, garage was decently cold but warmed up throughout the workout.