Tuesday January 14th, 2014

   @ 5:45am   
row 500m x 10 sets (walk rest 2:00) 
@ 1:50, 1:49, 1:48, 1:47, 1:46, 1:45, 1:44, 1:44, 1:43, 1:43.
1:49.60, 1:48.30, 1:47.40, 1:46.40, 1:45.50, 1:44.40, 1:43.60, 1:43.20, 1:42.00, 1:41.60. lighter volume week here. starting it out by adding :05 to each interval from previous weeks. still had the lungs and legs firing, but not to the extent as this usually does. focused on rowing technique and efficiency, and keeping a breathing pattern through each pull. the workout got the body up and moving after a long day yesterday. 

   @ 4:45 pm   
a) :30 on + :30 off x 4 sets (warm up) 
     (1st set 65%, 2nd set 75%, 3rd set 85%, 4th set 95-100%)
      ball slams 30#- 11, 13, 14, 17
      burpees to 6"- 9, 10, 11, 12
      alternating db snatch 70#- 8, 10, 11, 13
this served as a great warm up. got the lungs going and warm up each part of the body needed for the workout. 
b) emotm 3 tNg power snatch (10 sets) 
    (start @ 95# and up 10# each set- focus on speed and efficiency) 
95, 105, 115, 125, 135, 145, 155, 165, 175, 185. barbell moved well on these. was focusing on the technique and speed of the reps. bar was reaching the hip well and I was catching in a proper position. 
c) 10-8-6-4-2 alternating db snatch 100# 
    (30 double unders after each round) 
4:37. this was a good burn. db snatches were done in the garage while double unders were done outside. missed once on double unders after 2 reps on set #1. lungs were feeling it after this one. good and quick.