Monday – 1/11/2016 – TTT – Video 

A – Deadlifts – 2 sets of 12 @ 255lbs, rest 3 min
18 – felt yucky trying to go afap
24 – slowed it down to the tempo I anticipate going on Saturday. Didn’t feel as yucky, but time under tension is of course worse

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Snatch and energy system warmup

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B – Mini snatch medley, for time and load

Just the snatches and muscle ups

1 snatch
205

500m row @ 1k pace
1:47

2 snatches
195

100 DU’s
98/2 – felt more fatigued in the shoulders here than I anticipated

3 snatches
190

10 MU’s
6/4
7:27
Wanted to open up at 215, but I missed it in warm up, just felt tight through my hips so decided to back off just do to structural feeling. The 3 rep felt the easiest of all of them. Rested 25 seconds (way too long) b/t sets. Must shorten that up big time.

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C1 – 10 alternating pistols for quality, rest 1 min
Check

C2 – 5/leg single leg PVC good mornings with knees touching, rest 1 min x 3
These are so good and challenging

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D – 10 min air bike @ 80% aerobic
check

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