Thursday 5.22.14

AM
9x Row 500m @1:50 + rest walk 3 min

PM
A. DL cluster; 1.1.1 x 3; rest 15 sec, rest 2 min (concentric only, perfect mechanics, clean grip)

all working sets at 305 This weight felt good, tough but I still felt solid in movement mechanics

B. SJ BTN - build to 85%

115-125-155-175-185-195-205 These all felt great

C1. 5 sets - Halting snatch DL + Snatch grip RDL @20X0 + Snatch high pull; rest 60 sec (155-185#)

All working sets at 165#
DL and RDL felt good, was not getting much power on the high pull, felt heavy for that movement, so I wasn't getting much height on the pull.

C2. KB power row; 6-8 x 5; rest 2 min

6x45-7x45-8x45-7x50-8x50
I felt real unstable on our KBs, so I used DBs

+
12 min amrap:
60 sec ring FLR
5 HPC (155#)
50m FW (88#/h)

COMPLETED 4 rounds + 30sec hold

The FLR was tougher than I thought, every round I had to drop out for about 5 seconds.  I got all HPC unbroken each round, but grip was going on last rep of last 2 rounds.  I did the FC in 25m sections, and set KBs down there to turn around.  I used 88 instead of 80.