Monday January 12th, 2015

Session 1 (5:15am)
A) 6x1 snatch @ 80-95% (work up based on feel and technique)
B) 3x3 snatch pull @ 100% of 1RM snatch
C) EMOMx12
    odd) 5x back squats @ 85% of 5RM
  even) ME unbroken muscle ups :30
A) 230, 240, 245, 250, 255, 260. 
B) 285 (across). 
C) odd) 355#
    even) 9, 5, 5, 5, 5, 4.
A) movement actually started feeling better the heavier I was getting. had to chase down 260, but the pull felt WAY better than it did on Saturday. positioning in the catch was just a bit off on a couple of the reps. just need to keep working on the consistency. 
B) focused on maintaining the position throughout the movement. 
C) this was tough. was good for me to get to the rings a little out of breath, as I am fine with muscle ups while I am fresh, but begin to struggle more as I am getting tired and more out of breath. back squats got pretty heavy as well.

Session 2 (3:00pm)
A) 4 rounds
     10x alternating kb snatch, 53#
     10x alternating pistol
  --800m run--
     4 rounds
       8x shoulder to overhead, 115#
     12x box jumps, 24"
A) 9:16
A) Ran over to the gym after school (prior to conferences) to hit the workout. Hit a quick warm up (500m row + a couple sh2oh + a few pistols) then hit it. Finished the first couplet in about 3:10, came back from the run @ 6:30, then finished it off in 9:16. Moved well throughout and felt strong on this piece. Wind chill about 0 degrees for the run.