TUESDAY november 5th, 2013

AM session- 5:15am
went to bed about 9:45pm and woke up about 4:40am, so around 7 hours of sleep. 
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9:00 air dyne- 3:00 @ Z1, 3:00 @ Z2, 3:00 @ Z1
good way to get the body warm and going on a cold morning. 
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EMOTM x 12- 4 UB power snatch @ 165#
need to continue working on power snatches with higher rep schemes. was staying patient on these, allowing for the bar to reach in the hip pocket, which is what I want with these. 
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15:00 TEMPO row
   5:00 @ Z3 (1:47-1:52/500m)
   --walk rest 2:00--
   5:00 @ Z3 (1:47-1:52/500m)
   --walk rest 2:00--
   5:00 @ Z3 (1:47-1:52/500m)
set 1- 1:51.00/500m pace, set 2- 1:50.00/500m pace, set 3- 1:47.30/500m pace.
was able to stay within the pace I wanted to. was reaching over 1350m each set with 1397m on set 3. was able to get back on the rower with a good mind frame after each 2:00 rest. getting up and walking for the rest helped shake the legs out and get the body ready for the remaining sets.
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PM session
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6:00 air dyne- 3:00 Z1, 3:00 Z2
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1. 3x8 back squats. rest 1:00
2. 3x14 chest to bar pull ups. rest 1:30
295, 315, 335. 
legs felt a little tired from the AM session. was still able to get 335 pretty well. the chest to bars felt really good, working on the technique I need in order to be more efficient at them. mixing the squats and gymnastics seems to be working out well so far. 
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12-9-6:
   1) hang squat snatch 115#
   2) lateral over bar burpees
http://www.youtube.com/watch?v=DBrA7KObDIs
3:34- a good little go here. the squat snatches were UB pretty easily, while the burpees got the lungs firing pretty well. tried to keep from red lining here, working on pacing through it. breaks after the burpees on the sets of 12 and 9 were too long before getting back on the snatches though. 
           --5:00 rest--
12-9-6:
   1) clean and jerk 115#
   2) ring dips
http://www.youtube.com/watch?v=tT6Asg1IhD4
3:31- shoulders were starting to feel it during the first set of clean and jerks. clean and jerks went UB/5-2-2/3-3 while the ring dips went UB/5-4/2-4. need to continue to work on the ring dips. shoulders were tightening up on them. 
           --5:00 rest--
12-9-6:
   1) overhead squats 115#
   2) hand release push ups
http://www.youtube.com/watch?v=jzPlxu_KUg4
2:38- done at a consistent pace. only break was on the set of 9 push ups after 5. short break. left shoulder was feeling a little weak in the overhead squat position. need to start mobilizing it more.