21 January

Training (245p)

A. Deficit deadlift @41x1 - 5, 5, 5; rest 3 min (2-4" platform)
*315/345/375
*Should have started a little heavier but a legit 4 second pause is no joke with this deficit. 

B. Squat snatch; build to a moderate effort single
*Worked quickly to 225 and hit it twice. No misses. 

C. 185 squat snatch; 1 rep on the 20 seconds x20 reps
*Complete, much easier than I anticipated. 

+
Airdyne 10 min z1
*Complete

+
Airdyne 1 min @85%
Airdyne 1 min @50%
x15
*Complete (580 Calories/360-390 Watts for 85% and 190-200 watts for 50%
*Lots of lactic acid in my quads but got better as I went along.
+
Airdyne 10 min z1
*Complete

Training Video
http://vimeo.com/57893151 

Felt good to not miss any snatches today. Didn't feel super good and a little shaky on some of the catches but felt really fast under the bar.