Friday 2-14
TRAINING:
A. Snatch pull cluster 1. 1. 1 x 3; rest 10sec btw reps/rest 2mins
135-185-215*-235*-255*-275*
* Used straps
B. build to a tough double squat clean from high blocks rest 10sec btw reps - 12mins*
185-215-235-255-275*-285*-295*
* took about 15min, belted on the last three sets
+
Airdyne @ 75-80% for 4min
rest 2mins
3 rounds for time
15 burpee box jump overs 20-22"
10 PC 135# (UB-UB-UB)
10 shoulder to overhead 135# (UB-UB-UB)
rest 2mins
Airdyne @ 75-80% for 4min
Time of Metcon in the Middle: 12:50
Notes:
Hadn't done snatch pulls in a while. Probably should have warmed up better. Felt good by about the 3 set. The first two felt awkward.
Had to modify the cleans. It was Rx'd to be Squat Cleans off High blocks with 10 sec b/t reps. I did High Hang and dropped it then picked it back up after about 8 sec for the second rep.
Subbed Airdyne for the 800m run. It was raining a bit...and that is all it took to discourage me. The burpee box jump overs were done over the gold/blue wooden box. It isn't quite 24 inches. Maybe 20-22" They were defintely the point at which I bogged down. I resorted to almost a controlled 5-point burpee followed by a jump-over...then let my momentum carry me into a 3-4 step walk, turn around and repeat. Slow and methodical...
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