Tuesday January 7th, 2014

   @ 5:30am   
a) 2:00 airdyne @ z1 
b) 10 x 500m row (walk rest 2:00)
       pace                 actual  
       1:45                1:44.50
       1:44                1:43.60
       1:43                1:42.70
       1:42                1:41.50
       1:41                1:40.70
       1:40                1:39.70
       1:39                1:38.70
       1:39                1:38.60
       1:38                1:37.60
       1:38                1:36.40
started off rough on these. first time having to wake up at 5am again to workout and body did not respond to it terribly well (also stayed up til 11pm for the BCS game). the roughest sets were about 3-7, then body responded well to the faster paces and things were good. made each interval without a problem, and am starting to figure out the best and most efficient ways to row at specific speeds. 
   @ 5:30pm   
a) emotm x 15:00- power snatch 
      minutes 1-5: 135# x 7
      minutes 6-10: 165# x 4
      minutes 11-15: 205# x 1
completed. this portion was real good work. the sets @ 135# worked the lungs, sets at 165# worked the lungs some but then also started to tire the legs and lower back, then the sets @ 205# worked on the efficiency of the movement. the technique on each set felt solid, was getting it nice and high on the hip. 
b) 6:00 amrap 
      5 power cleans 155#
      7 toes to bar 
      9 box jumps 24" 
5 rounds + 3 box jumps. went unbroken on the first set of cleans, then singles after that. was able to go unbroken on the toes to bar then a consistent pace on the box jumps. was hoping to hit 6 full rounds here, but fell about 10-15 seconds short on it. 
   (6:00 rest)
c) 6:00 amrap 
      5 burpees to 6" target
      7 chest to bar pull ups 
      9 shoulder to overhead 135#
4 rounds + 7 chest to bar pull ups. was pretty tired on this one. breaks between exercises were too long. everything was unbroken. did do a nice job of going immediately from sh2oh to starting the burpees, regardless of how slow those burpees might have been. 
   (6:00 rest) 
d) 6:00 amrap 
      5 overhead squats 155#
      7 hand release push ups 
      9 deadlifts 155#
5 rounds + 1 overhead squat. good way to finish out the workout. was consistent through the whole thing. breaks were may be a bit long again, but needed. lower back started to fire up during this portion (had been decently tight after the snatches). just need to continue to work on staying consistent over multiple conditionings or long conditioning pieces.