Monday November 14, 2016

Evening Session (5:15pm)
1. running
    a. 3 sets of: 1200m @ 5k PR pace, (rest 1:00), 400m @ 5k PR pace (w/ 20lbs vest), (rest 4:00)
2. mobility
    a. rollout quads with barbell
    b. rollout t-spine w/ peanut
    c. crossover activation
3. primer
    a. 3x 10 alternating single-leg kb RDL, 5 seated box jumps
4. weightlifting
    a. snatch grip strict press BTN (every 90sec) -- 5x5, building
    b. snatch hi-pull (to sternum) + snatch (EMOM) -- 10x1 @ 75-80%
    c. ub snatch ladder (rest 30sec between sets) -- 1-2-3-4-5-etc @ 155 (go until not unbroken)
5. movement
    a. accumulate 20 scap pull ups, 10 strict pull ups
    b. EMOM x 5 -- 15sec chest to bar pull ups

Results 
1. 5:01-1:35, 4:56-1:36, 4:56, 1:37
2. a. done
    b. done
    c. done 
3. a. done 
4. a. up to 145 
    b. 205 (x2), 210 (x2), 215 (x2), 220 (x2), 225 (x2) 
    c. made it thru round of 8 and stopped 
5. a. done 
    b. done (13-15 reps each time) 

Notes 
1. running went well. the weighted vest was a different element that broke up the monotony of most running workouts. used the 400m block @ the gym. 
2. snatches felt okay. was working on some tired legs. trying to work on finishing that pull before trying to get under the bar. 
3. the unbroken snatches were rough. got tired, quickly. tried to move efficiently and in good position to move as far as I could. 
4. chest to bars felt decent. cut it from 8 sets down to 5 sets because it was getting late and 70 total reps was enough for the day.