Saturday January 4th, 2014

  @ 9:30am   
a) 12:00 amrap 
      100 wall balls 20#
       50 chest to bar pull ups
       50 alternating db snatch 70#
1 wall ball on round #2. didn't feel terribly great on the wall balls or chest to bar today. body felt pretty worn down from yesterday's work (and the entire week I am sure). the pull up bar was freezing cold, leading the hands to go numb so I was hitting sets of 2's and 3's the entire time (these took way too long). then was able to go through the db snatch without taking a break. cycled through them rather quickly I think. 
(10:00 rest) 
b) 6:00 ascending ladder (3-3/6-6/9-9/etc)
       overhead squats 115#
       ring dips 
18 overhead squats. this went pretty well. overhead squats were unbroken without much problem, and the ring dips were ub on 3/6/9, then 7/5 and 5/3/3/2/2 with short breaks. picked it up quite a bit on the set of 18 overhead squats in order to finish it off before the time was up. 

   @ 12:30pm   
a) 3x3 front squats (rest 1:30)
305, 325, 345. felt pretty strong with these. no worries about not getting any of the reps. stayed on the heels well and kept the elbows up. 
b) 3x1 front squats (rest 1:30)
355, 370, 375. felt strong at 355, then could feel the legs lacked some pop from the conditionings earlier. kept it at weights I knew I could get without hitting any sticky point. 
c) 5x1 clean (rest 1:00)
260, 280, 300, 315, 335 (f), 335. missed the 1st rep @ 335 forward trying to come up with it. hit the 2nd attempt well. lacked the pop in the legs, but was still able to dive under the bar well and stand up with it (except for the failed rep of course).
d) emotm ladder- power clean + hang power clean 
185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305 (f power clean). wasn't able to solidify the rep @ 305. was pretty close, but dumped it forward. started to feel it pretty bad in the legs @ about 275/285 and then pushed through 295.  

   @ 7:15pm   
every 2:00 x 15 sets 
   row 250m + 10 ball slams 40#
sets 1-5 were :58/:59 for the rows, sets 6-10 were :53-:55, and then sets 11-15 were :56-:57. ball slams were a solid way to get off the rower and work out the rest of the body. didn't want to push hard on this, wanted to keep as more of an active recovery while also getting a good form of conditioning from it. was a good, long day of working out.