Sunday 10.20.13

AM - Snatch tech + 7-10 min tester 

Rating = 10

High Hang Power Snatch. Snatch Balance. OHS, 1.1.1 per min for 7 mins - start @ 75lbs, add 5lbs per min

Complete. These felt really good all the way through to 105#. I really like snatch balances. I practiced catching as low as I could. 

+

21,18,15,12,9,6,3 for time:

KBS - 24kg

Wall Balls - 14# to 10 ft

10:21. All the KBS were unbroken. Wall balls were kind of a mess, I no-repped myself like 3-5 times. I thought sub 10 would have been better, but I am happy with this for now. My back held up for most of it, didn't get tight until the round of 9 or 6, but I was almost done it was okay. 

PM - gym + 30 min low MAP

Rating = 10

EMOM for 15 mins:

1st - 2 rope climb to 15ft

2nd - 6 tough kipping hspu to deficit

Started with 5" deficit, did 6 unbroken for 2 sets. Then had to add 1" for the rest, and did them all unbroken. The 6" deficit was tough-ish, but I wish I would have started there or deeper. I've definitely gotten stronger on these!

3rd - L sit on floor for 15-20 sec

18 secs on the first set, 15 sets for the last 4 sets. I did these on my knuckles. These suck, especially on the floor. 

+

30 min @ moderate/75%:

1 mile airdyne

62-64 RPM

60 sec left side bridge

60 sec right side bridge

30 back extensions

4 rounds + 43 secs on right side bridge. 

Today I felt excellent. Everything warmed up smoothly. I feel great!