OPT Day 23

Training:
AM WOD:
A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min
(add weight from last week)

A. 275-305-315-325 (25# increase from last week and each set was more than my highest. Movement felt a lot less awkward this time around.)
B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if succesful here take up weight AHAP off the clock)

68%: 130 x 1-1-1-1
73%: 140 x 1-1-1-1
78%: 150, 165, 175, 185, 195 (5#PR), 200 (fx2...so close)

I was short on time again this am so I only rested about 45sec between reps and started increasing weight after the first rep at 78%. I was hoping for a body weight snatch today...maybe next time.
C. Snatch Pull; 3 sets x 5 reps; rest 3 min
(add weight from last week)

200-210-220

Again, the movement felt so much better today than last time. I was really able to get some good triple extension and a pretty high pull out of it.
D. Back Squat @ 21X0; 80%; 4 x 4; rest 2 min

245-270-280-295 (still not 80% of my most recent max, but I had to super set these and the SP's in order to be able to get to class on time.)

PM WOD:
5 sets for times:
Row 800 m @ 95%
(rest same time as work time; goal is same pace per set, if you get to a critical drop off while "trying" to hold same pace, stop and call it.)

Part 2 with subs as described below:

800m run: 3:35
80 SDLHPs with work time recovery: 2:09-2:14-2:40*-2:14

*I am pretty sure I did about 10-15 extra here. I spaced out and lost count in the middle. When I saw my time I thought I may have done a few extra, but I wasn't for sure until I saw my time for the last round. I made sure my count was accurate on the last one.

I started out with the idea to sub 800min runs for the rows, but that didn't last. I ran the first 800m in the misting rain and my legs felt like they were full of sand. It was so slow I am almost too embarassed to post it. I was also lacking some major motivation...and that didn't help any either.