Friday, February 14, 2014

2/10-2/12

2/10
AM
A. Back squat @30X1; 4-5x5; rest 3 min
5x165, 170, 175, 180, 3x185.  Didn't miss but 3rd wasn't pretty so called it. 

B. Snatch pull + snatch from mid thigh; 1.1x5; rest 2 min
85, 95, 100, 105, 110 F 2nd snatch + 110

C. DB one arm row @3110; 4-5x3; rest 1 min btw arms
35, 40, 45 x 5. 

PM
A. Hang power clean 2,2,2,2,2; rest 90 sec
125, 135, 140, 145, 145...not feeling any pop.  low back a bit stiff. didn't push it. 
+
EMOM for 16 min
odd - 3 wall walks ~average of 30s/set.  
even - 5 TnG deadlifts 185#
done. DLs felt a bit slow off the floor. 
+
20 min amrap:
2500m row
400 double unders
amrap muscle-ups
330 DUs. set of 30 and a bunch of 10-15s. 


AM
200m row
3 pHSPU 6-8"  did 7"
200m row
3 pHSPU 6-8"
rest 2 min
x6

+
AD 60 sec @90%
AD 60 sec easy
x6
Done.  67-71 RPMs on 90% efforts 

PM
5 min amrap:
1 deadlift 235#
1 muscle-up
2 deadlifts 235#
2 muscle-ups
3...

AM
20 min AD Z1 Got in 2 sets of 5 minutes & went home. 
20 min ring work - DH2I, skin the cat, tuck sits
20 min AD Z1

PM
hike Z1 Snow fall has started.  It was an awesome 75 minute walk in the winter wonderland.  Perfect snowy weather. 


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