13 April

Training (2p)

Warm-Up

A. 700m Row

B. Z1 Warmup (8m)

C. GL Strengthening Exercises

WOD

A. power clean and jerk; build to a 1rm

*205/240/265/280/300(pr)/310(miss jerk/pr PC)

*Felt pretty solid with this today, jerks were a little shaky but more solid than in the past once I got it OHD. 

B. squat snatch 2, 2; rest 3 min

*Not my best snatch day, not sure what felt the most wrong....didn't feel comfortable overhead at all. 

*220x2/225 (missed both)
+
5-7 sets @ increasing loads (if you fail to increase weight from one
set to the next, cut it off)
5 TnG DL
Row sprint 20 seconds @97% effort
Rest 3 min
*345(124m)/365(127m)/385(131m)/395(130m)/405(130m)

*DL didn't feel great, back was a little tight but not too bad. Lactic acid wasn't bad in my legs but the DL just got heavy and cut it after 5th set. Definately could have gone to 415 if I had to, but didn't want to take any chances with my back.

Training Video
http://vimeo.com/40321256