Saturday January 18th, 2014

   @ 10:00am   
a) 3x10 squat snatch 135# (rest 1:00) (focus on bar speed and efficiency)
:31, :30, :31. all unbroken. technique felt good and speed under the bar was solid. have definitely improved on my technique and efficiency with the barbell with lower weight, higher rep cycling. 
(5:00 break)
b) 3x10 power clean and jerk 155# (rest 1:00) (focus on bar speed and efficiency)
:30, :29, :31. all unbroken. grip definitely started to come into play on sets 2 and 3 here. figured out the best way to reestablish my hook grip coming down from the jerk portion, which will increase my speed and efficiency cycling through the reps here. 
c) row 2500m @ z1 
completed. just tried to flush the legs out. 

   @ 5:00pm   
a) 15:00 amrap 
     15 alternating pistols 
     12 shoulder to overhead 115#
      9 chest to bar pull ups 
9 rounds + 15 alternating pistols (finished out round 10 in 15:37). lots of pistols here. kept a consistent pace on the shoulder to overhead (all ub) and chest to bars (all ub) with a consistent amount of break between each set. pistols slowed down about midway through, which led to my rounds slowing down. 
b) 10:00 rowing @ cool down pace (low stroke rate) 
completed. slowed down the heart rate and flushed the legs out a bit after all the pistols performed in part a.