Sunday 10.27.13

AM - Snatch tech + 7-10 min tester 

Rating = 9 

Snatch High Pull. Squat Snatch. Snatch Balance, 1.1.1 @ 95lb per min for 10 minutes - reset b/t reps

Complete, felt good. 

+

"building Grace"

9:18. Transitions from rower to barbell were too slow I think. Grace took me 3:28. 

+

15 unbroken wall balls (14# to 10 ft) per min for 10 minutes

:( Only got 5 sets unbroken. Then just tried to get 15 in each minute after that. And that was really hard. This was super frustrating, I just want to get better at these!

PM - gym + 30 min low MAP

Rating= 8 

EMOM for 15 mins:

5 mins @ 4 tough Strict HSPU to deficit

About 1" deficit. First set unbroken, then 3/1, then last 3 sets were all singles. 

5 mins @ 3 unbroken Ring MU's

Complete

5 mins @ 2 rope climb to 15ft

Complete

+

20 rebounding box jumps to 20" x 5 sets, 1 min rest b/t (I fucking hate prescribing this, but you will have to do them in order to do well)

24-25seconds per set. 

+

30 min @ moderate/75%:

400m Run

500m Row

25 Air Squats

5 rounds + 13 squats. Rows were averaging 2:10/500m. Didn't time run but they felt good.