Tuesday December 24th, 2013

@ 7:30am  
row 500m x 10 sets 
   paces           actual times  
   1:45               1:44.60
   1:44               1:43.60
   1:43               1:42.50
   1:42               1:41.40
   1:41               1:40.40
   1:40               1:39.50
   1:39               1:38.60
   1:39               1:38.40
   1:38               1:37.40
   1:38               1:35.70
these felt much better than last week. was not able to hit the pace for #10 last week, so feel good about this. did a better job of staying consistent with all the paces throughout the 500m, rather than starting out faster and coasting it in. I think it is better overall work while also helping keep the legs more fresh. will continue to build on these go's throughout the cycle.

@ 1:00pm  
a) emotm ladder- 5 tNg power snatches 
95, 105, 115, 125, 135, 145, 155, 165, 175, 185. these went well. used the first few sets to warm up the lungs and body, focused on keeping good technique while also moving the bar as quick as possible throughout the set. had to rest the bar at my hip for reps 3-4-5 @ 185, and the last 2 reps were close to parallel, so called it after 185 before form began to break down. 
b) 10:00 muscle up work
worked on being consistent with the transition. hit a good amount of sets of 2. working on the kip on the dip portion plus keeping everything tight throughout the transition rather than flailing some.  
c) 21-15-9
     burpee to 6" target
     toes to bar
4:38. the core tightened up here on the toes to bar. lots of opening and closing of the hips between burpees and toes to bar. toes to bar were broken up 15/6, 5/5/5, 5/4. 
d) 15-12-9
     chest to bar pull ups
     clean and jerk 135#
5:31 (5:00 after part c). chest to bar pull ups felt okay. broke them up into 15, 4/4/4, 5/4. grip and pulling began to fatigue on the 2nd and 3rd sets. clean and jerks were done all singles through the sets of 15 and 12, then the set of 9 began with 5 singles and finished with 2 sets of 2. looking back, hitting sets of 3 for last set may have been doable, but wasn't best thought option at the time. 
e) 9-6-3
     snatch 165# (power or full)
   27-18-9
      box jumps 24"
4:30 (5:00 after part d). snatches were all power and all singles until the set of 3, where it was 1 single followed by a double. box jumps were just a consistent pace throughout each set. felt pretty strong on this portion, even after all the other work that had been done. snatches felt fast and efficient.