Tuesday, December 31st, 2013

  @ 7:30am  
a) 5x1 snatch @ 75, 80, 85, 90, 95% (rest 1:00)
205, 220, 235, 250, 260 (f, f). felt good through the sets here. wore a weight belt, trying to see the difference between wearing it and not wearing it for the heavier squat snatch sets. 260 was lost in front on each rep. caught it in the bottom on the 2nd attempt but was not able to stabilize it long enough to stand with it. the technique and movement felt pretty solid throughout the lifts though. 
b) emotm power snatch ladder- 3 tNg (start @ 135# and work up by 10# each minute)
135, 145, 155, 165, 175, 185, 195, 205 (x2). felt great on these. was actually thinking about getting through 215 and getting a shot at 225, but the 3rd rep at 205 was a failure. first 2 reps felt solid and then my left arm landed bent on the last rep and lost it forward. not quite sure what happened there, but the movement felt great for the day and the more I work on it, the more efficient I am becoming with it.  
c) 10:00 muscle up work
hit some transition work and then sets of 2 to work on the efficiency of the overall movement. 
d) 7:00 amrap
      15 box jumps 24"
      12 shoulder to overhead 115#
       9 chest to bar pull ups
5 rounds + 15 box jumps. this felt much like an open workout. was about just maintaining the breathing and keep moving. was able to hit everything unbroken and am confident I could have kept that up for an extended period of time. going to build on workouts such as this to prepare for the Open season. 
e) 5:00 amrap (5:00 after part d)
      25 thrusters 105#
      25 toes to bar
      remainder of time- muscle ups
8 muscle ups. had about 2:00 to hit muscle ups and the grip/core felt real tired. hit 2 singles and then 3 sets of 2 to finish it out. need to continue to work on the technique and hitting these reps while I am tired. need to build up the confidence in them in order to hit bigger sets through the tough times of a workout. 
f) 3:00 amrap (5:00 after part e)
      burpees to 6" target
46 burpees. moved the whole time, just not very fast. just tried to continue working at a consistent pace the whole time. burpees will come up in the open, and they are more about a consistent pace rather than busting it out and holding on. need to work on the breathing pattern of the movement as well.