Monday 4.15.13

AM - Jerk intense + Snatch moderate + Back Squat with Chains (mod)

A. Behind the Neck Split Jerk off blocks, build to a 1RM

205#

B. Behind the Neck Split Jerk, 1 rep @ 155lb every min for 5 mins

Complete. 

C. Snatch Pull. Power Snatch. Squat Snatch, 1.1.1 @ 115lb x 5 sets, 2 min - wear straps

Complete all at 115. In the bottom of squat, I felt like my legs were a little tired. 

D. Back Squat @ 20X1, 2 reps @ 50% RM + Chains x 8 sets, 1 min - SPEED

Complete with 80# chains and 105# barbell. Usually the first rep I was somewhat fast standing up, then a little slower on the second. Trying to get a bounce out of the bottom. 

PM - LP1 single 

8 x 30 sec Row Sprint ALL OUT - damper 3, 3 min b/t sets (stretch your hip flexors/ankles b/t sets)

meters: 153, 152, 154, 152, 149, 149, 148, 146

avg 500 pace: 1:38, 1:38.6, 1:37.4, 1:38.6, 1:40.6, 1:40.6, 1:41.3, 1:42.7