25 January

Training 

AM(11a)
A. Speed deadlift @65% 1rm; 3 reps x12 sets; rest 45 seconds bw sets
(reset each rep, not TnG)
*Used 315# for all, didn't mix my grip. Dead pulls made this a little tougher than I thought it would be. 

B. Hang squat snatch from below the knee; build to a 3rm
*worked up to 205#, lots more there but my left shoulder was bothering me. Not sure what the deal was, has never bothered me before. It only was uncomfortable trying to bring the bar back down from ohd. Stayed conservative. 

C. 15 squat snatch for time 205#
*3:59
*Of course missed my first one which I focused not too...then hit the next 11 pretty quick. Got hung up and missed 12 and 14 which was frustrating. It took me almost 7 minutes to hit 20 at this weight a few weeks ago so under 4 for 15 is good for me but I can definitely do this much faster. 

AM Training Video
https://vimeo.com/58207571 
 

PM(4p)
A. Behind the neck push press 6, 6, 6, 4, 4, 4; rest 2 min
*225/245/255/265/275/290
*Was curious to see how this felt on my shoulder and started pretty light. It didn't bother it too much at all. 

B. Split jerk 3, 3, 3, 3, 3; rest 2 min (80% effort...not tough)
*Used 225# for all and I tried to just get clean reps. Felt better than it did with the clean and jerk last Friday so that was a plus. 

+
5 rounds for time:
Row 350m
10 burpees
*8:22
*I thought this was going to hurt more than it did. Felt pretty good here. Would be very curious as to how much faster this can be done. I felt that I pushed the rows pretty hard...I guess looking back, I may have been able to go a bit faster but wouldn't have been able to stay quick on my burpees. 
Rows were: 
-1:44 Average
-1:46
-1:45
-1:44
-1:38

Good day today, I am going to rest tomorrow and hit tomorrow's wod Sunday with a big group of guys. Let me know if you have any issues with this.

PM Training Video
https://vimeo.com/58226791