Saturday March 1st, 2014

   @ 10:30am   
a) row 500m @ z1 
    airdyne 30 cals @ z1
completed. 
b) 50-40-30-20-10 @ 85-90%
      calorie row 
      calorie airdyne 
16:35. did well on this one, going faster each and every set. wanted to go out at a solid pace I could sustain for a while, and then slowly pick it up as the workout went on. I think I achieved that. Lungs and legs were feeling it afterwards, real good morning cardio session. 

   @ 3:00pm   
a) 3 rounds (not for time) 
     1) 12 chest to bar pull ups 
     2) 12 hip extensions
     3) 30 double unders 
completed. working on more of a traditional butterfly chest to bar rather than the modified version I have been using. making it more of a rhythm rather than butterfly on the way up but then coming straight back down. 
b) 15:00 to work to a heavy complex 
     power snatch + lo-hang squat snatch + 2 overhead squats 
95, 115, 135, 155, 175, 195, 205, 215. http://www.youtube.com/watch?v=daSIXpanZgE&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A. felt strong here on the lo-hang snatch and ohs, power snatch I felt strong until 215 where I went a little too low for it to be a power snatch. good technique work though, and wasn't close to failing anything, just went a little lower than would be permitted for power. 
c) 5 rounds 
     1) 12 deadlifts 135#
     2)  8 shoulder to overhead 135#
     3)  4 muscle ups 
7:02. http://www.youtube.com/watch?v=KObe9TprYN4&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A. unbroken on everything. tried to just move consistently through it. some breaks were longer than I would want, but stayed at a solid pace for the entire workout.