Monday January 23, 2017

Afternoon Session (4:00pm) 
1. 4 sets of: 3 snatch push press + 1 overhead squat @ 90% of best snatch
2. 12 minutes to a heavy: 1 snatch pull + 1 snatch + 1 overhead squat

3. Open Style:
     0:00-3:00 -- 3 rounds of: 3 power snatch (185), 3 muscle ups
     3:00-6:00 -- 3 rounds of: 5 power snatch (185), 5 muscle ups
    (continue to add 2 reps each 3-minute block until failure to finish in time limit)

4. 5-minute tabata of:
     odd intervals) 6 hollow-arch swings + 5-sec arch hold
     even intervals) 6 hollow-arch swings + 5-sec hollow hold
5. every 30-seconds for 8-minutes:
     5 ctb pull ups

6. 90-second amrap of:
     16-calorie row
     max reps burpees in remaining time
     (rest 90-seconds)
     x7 sets
   (rest 2-minutes)
     steady-state row until clock hits 30-minutes

Results: 
1. done @ 250
2. 260
3. finished 3 snatches in the third round of 5
4. done
5. done
6. 12, 13, 14, 15, 16, 17, 20 burpees 

Notes: 
-- weightlifting went well today. was happy to hit 260 on the complex. that makes 2 snatch days in a row of hitting around 95% for the lift, this time in a complex. need to keep focusing on speed under the bar and catching in a good, solid position. 
-- chest to bars were pretty on point today. now just need to transfer that over to when I am nice and tired in a workout. 
-- rowing and burpee goal was about getting better as the workout went on. increasing output each round, never red lining it but working on pacing and movement patterns. goal was hit pretty well.