Saturday March 29th, 2014

   @ 11:15am   
a) 250m row @ z1
    400m run @ z1
    15 calorie AD @ z1
b) for time: 
     500m-400m-300m-200m-100m row
     50-40-30-20-10 calorie airdyne (AD6) 
     400m-400m-200m-200m-100m run (all out and back) 
20:19. stayed consistent throughout this entire workout. rows were done between 1:42 and 1:45, the airdyne was kept between 246 watts and 274 watts, while the runs were 1:39, 1:36, :44, :44, :23. breathing was good the whole time. 

   @ 7:00pm   
a) 15:00 skill session (ring work) 
hit some swings, some skin the cats, some muscle ups. 
b) 15:00 to build to a heavy snatch single 
95, 115, 135, 155, 175, 195, 215, 225, 235, 245, 255, 265. technique felt solid today. very happy with hitting 265, had not gone that heavy in a while. wore my olympic lifting shoes for the first time since January, and no idea if that helped or not. 
c) 5x5 back squat (add 10# to each set from last week) (rest 1:30)
295, 315, 335, 355, 365. good day with these. felt stronger than last week, legs just felt a little better. will continue building on these weights. 
d) emotm x 10:00--> 3 muscle ups
technique was good on these tonight. need to continue building on it. have 6 weeks to dial these in even more.