Saturday March 15th, 2014

   @ 10:45am   
a) row 500m @ z1
    airdyne 30 calories @ z1
    run 200m
b) 5 rounds
     1) 300m row
     2) 20 calorie airdyne
     3) 400m run
19:54. straight cardio burn on this one. all the rounds were relatively the same times, with the 1st and last rounds being the fastest. was able to keep the pace on the rower @ 1:46/1:47, then the watts on the airdyne between 260 and 290, then the runs were all around 1:30 (until the final round, which was under 1:30). Saturday mornings will be dedicated towards these type workouts for the next few weeks, as its a good burner to start the weekend off with. 

   @ 4:30pm   
a) 15:00 skill session--> handstand walks and muscle ups
completed. performed static handstand hold, long handstand walk, handstand walk figure 8 course, then muscle up technique focus. 
b) 15:00 to a heavy complex--> snatch pull + lo-hang snatch + ohs + hi-hang snatch 
95, 115, 135, 155, 175, 190, 205, 215. felt pretty good here. was getting under the bar pretty quickly today. felt better as I got heavier and heavier. 
c) EMOTM x 20:00 (10 sets each) 
     odd) 12 alternating db snatch 75#
    even)  3 muscle ups
completed. good combination here. the snatches were taking about :35, then the muscle ups felt good. was focusing on keeping the feet/legs together on the ascent, and it helped out my reps. the more focus on technique while tired, the better it is going to pay-off in competition.