Friday 12.20.013

AM

A. back squat 5,4,3/5,4,3

5x225 / 4x250 / 3x265 // 5x240 / 4x260 / 3x275

B. segmented snatch 2,2,2,2,2

105/110/115/120/125

C. segmented snatch deadlift 3-5x5

5x135 / 5x145 / 5x155 / 5x165 / 3x 175

D.
EMOM for 12:
odd = front rack step up 20" box 85#
even = 30x double unders all UB

rest 10 minutes

then 5 rounds of:
25 sec ME row
rest/walk 3:55

R1= 143m 41spm 1:27.4
R2= 142m 41spm 1:28.0
R3= 143m 38spm 1:27.4
R4= 142m 38spm 1:28.0
R5= 135m 38spm 1:32.5 (slipped off seat in this round)  

NOTES:
I tried to stay lighter on snatches because I have not done a lot of segmented work.  Grip was def a factor as weight increased.  I probably need some feedback on my segmented work, so I will submit video next time.  I probably could have gone heavier on the front rack step ups, but after the lunges on Monday, I aired on the light side.  I kept all rounds at about 30 secs on 8 reps of those.  All double unders were UB and went quick.  Row felt good, happy I stayed a little more consistent through the 5 rounds.   Because I trained in morning, I skipped AM AD session that was programmed today.