Tuesday January 17, 2017

Evening Session (4:30pm) 
1. tall snatch (4x5 @ 40-50%) (every 90sec)
2. snatch -- 60/6, 70/5, 75/4, 80/3, 85/2, 90/1, 95/1, 80/3
3. for time:
     20-10-5 of:
       power snatch (135, 155, 185)
       chest to bar pull ups
    (12-minute steady pace airdyne immediately after) 

4. 3x5 single-arm DB strict press (3-second hold at the top of each rep)

5. 6-minute amrap of:
      10-calorie row
      2-4-6-etc strict handstand push up
   (12-minute steady pace airdyne immediately after)

Results: 
1. 115, 125, 135, 140
2. 165, 195, 210, 220, 235, 250, 260, 220 (no misses) 
3. 5:58 
4. 25, 35, 45
5. 3 calories after 12 hspu

Notes:
-- snatches actually felt good today. body was not feeling very good during the day but the lifting went well. worked up to 260 with no misses and 260 felt solid. 
-- conditionings went okay. nothing great. just tried to consistently move and not take huge breaks. 
-- tried to just shake out the previous day of travel and weird sleep with this session. almost perfect volume amount.