Saturday March 8th, 2014

   @ 6:30am   
a) row 500m @ z1
    airdyne 30 calories @ z1
b) 5 rounds
     1) row 500m
     2) airdyne 30 calories 
19:03. kept a consistent pace the first 3 rounds, then pushed it more and more on the airdyne on rounds 4 and 5. great morning cardio, pushed the lungs and legs pretty hard with this. 

   @ 4:30pm   
@ Level I Certification 
3 rounds 
   1) 15 thrusters 115#
   2) 12 burpees
3:41. we had been moving around, working on things all day. this was at the end of the day, no real warm up involved. good leg/lung burner though, short and sweet. 

   @ 6:30pm   
a) mobility + dynamic exercises 
b) 15:00 to work to a heavy snatch single
95, 115, 135, 155, 175, 195, 215, 225 (f), 225, 235 (f), 235. legs and shoulders felt smoked for this. just wasn't generating that power out of the pull. lost 225 behind me, then hit it, then lost 235 in front (didn't lock it out overhead) then hit it. just a hit and miss day with the snatches. 
c) 3.3.2.2.1.1. back squats (rest 1:30) 
345, 365, 385, 400, 415, 425. legs were tired for this. had to push pretty hard to get the sets and reps in. good work though, continuing to focus on positions and drive through the floor on each of the reps.