4/17/2014

A. Snatch Balance - 5 x 3; rest 90sec (moderate-heavy load, stick bottom for 1-2 fulls seconds)
B. Snatch Grip RDL @4111 - 3 x 4-5; rest 2min (use lifting straps)
+
EMOM for 10min
5 Power Clean @ 165 + 4 Push Press @ 165
+
Row - 3 x 500m @ 80-85-90% effort; rest 2min (final row should be at target 1k pace)

NOTES: 

Snatch Balance- 185#-205#-225#-245#-255#

Snatch Grip Dead- 245#-295#-350#

EMOM- unbroken untill round 6. Didn't finish round6 then went singles on the cleans and unbroken on the PP from round 7-10. Went a little too hard first 5 were between 17&24sec per round then doing singles on the clean and unbroken PP I was hitting around 40-45sec a round. 

Row 80%- 1:43.3

Row 85%- 1:38.9

Row 90%- 1:35.4 which was my 1k pace

1st row was pretty easy, second row had to push it a little to hit my goal and the third row I felt it when I had 200m left which was when the 1k hit me as well. Liked pushin it hard on the last 200 to finish up the 1:35 pace 1k pace. 

Good training day... EMOM hit me hard cardiovascularly but liked pushing it to my limit.