28 December

Training

AM (10a)
A. Squat snatch; build to a tough TnG triple
*190/205/220

B. 10 squat snatch for time 185# x5; rest 2 min
*1:16/1:25/1:31/2:51/2:39
*The wheels came off this bus on the 4th round....it really exposed my inefficiency at a moderate load/moderate volume olympic lift. Good stuff, learned alot today. 

C. Push press x3/Push jerk x2/Split jerk x1; build to a max of the complex
*205/225/240/255

D. 50 parallete hspu for time
*14:20
*About a 5" deficit, these got really tough for me around 30-35. Failed my last 3 attempts at #50 before finally getting it.

AM TRAINING VIDEO
https://vimeo.com/56444621


PM (230p)
A. Deadlift @51x1, 3x3; rest 2 min (use straps)
*365/375/385

B. Power clean TnG clusters 5.5.5x3; rest 30 seconds/rest 4 min (<70%
1rm for all)
*220# For all
*These felt alright, grip became a little bit of a factor on the last few of the 3rd cluster. 

C1. TnG deadlift 225# x12; rest 30 seconds x5
C2. 15 ring dips for time x5; rest 3 min
*All DL felt good. All 5 Sets of Ring Dips were 12 seconds. Best Ring Dips have ever felt. I think it is all the muscle-up work we have done over the past few months. 

+
Row 1k for time
*3:01
*This hurt. Bad. Not too disappointed with my time after all the work we did prior. More there for sure, just not today.

PM Training Video
https://vimeo.com/56442540