Thursday December 18th, 2014

Morning Session
1) EMOMx12
    O) power snatch + snatch balance
    E) 3 position snatch (pockets + above knee + floor)
2) 5x1 Tall Clean
3) 3 x 1-2 minus muscle ups
Numbers: 
1) 175 185, 195, 205, 195, 185 (for both)
2) 205, 215, 225, 235, 235
3) 8, 6, 7
Notes: 
1) legs felt tired this morning. this was intended as technique work, so did not try to push the weights much here. still felt heavy this morning. 
2) this movement is awkward and useful at the same time. all about getting down into the catch position quickly. felt pretty solid today. 
3) these felt pretty good today, but the tear on my right hand broke open so I played it safe with each of the sets. didn't want to make it too much worse, so just went for reps on each set. 

Evening Session
1) Metcon
    100x double unders
    5x Cindy
    80x double unders
    4x Cindy
    60x double unders
    3x Cindy
    40x double unders
    2x Cindy
    20x double unders
    1x Cindy
2) Rowing Intervals
    10x 250m row (rest :30 between)
3) Midline Accessory
    50 hip extensions
    50 ghd sit ups
    50 hip extensions
Numbers: 
1) 15:03
2) :50, :50, :50.10, :49.5, :49.5, :49.7, :48.8, :48.9, :48.4, :45.4
3) completed
Notes: 
1) really wanted under 15:00. push ups prevented that. unbroken on all the double unders. those felt smooth and easy tonight. push ups were the rough part for the workout. 
2) these went well. wanted all under :50 just as a gauge. was under that pace but did the last pull too early on the 3rd interval and the pace jumped up. 
3) this accessory stuff on the midline is tough. all sets consistent without stopping.