160909

W9

Friday A.M. LP + Mixed Aerobic  

Heavy Sled Push, 1 x 60 sec ME **225#, record distance

Between 60-69 m. (Doesn't give exact m, only (0.01 km)

Rest exactly 3 min

+

3 sets

Row 500m

15 Bar-Facing Burpees

Run 200m

Rest 3 min

3:28.0 (1:39.4 row)

3:24.3 (1:41.8 row)

3:26.6 (1:42.0 row)

P.M. Snatch int + Consistency + FSQ Heavy + Box Step Ups

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. Overhead Squat, build to 3RM from the ground

Worked up to 285. Know I'm capable of more, just honestly couldn't commit/wasn't feeling it today. Just feel weak and light.  Gonna add some work from blocks tomorrow and gain some confidence gettin under bar. And hopefully some more carbs. 😬

B. Squat Snatch w/ 2 sec Pause in catch, 1/30 sec for 10 min @ 70% of above, no misses

205, 18/20. 

+

20 min AMRAP

20 Burpees

20 Pull Ups

20 Thrusters 135#

4+53 (13 thrusters)

Not a sharp day. No excuses. 

#nobodycarestrainharder