2/17/12

Friday - Noon - Snatch intense + DL intense (low volume) + LEnd 3 x 2

A. Power Snatch. Squat Snatch, 1.3 x 5 sets, 5 min 155, 175, 175, 185, 185 Felt pretty strong here, not sure how these should compare to 1RM

B. Deadlift, build to 95% of your 1RM quickly for a single went up to 415 in about 10 min. Felt heavy

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Set # 1:

15,12,9 rep rds for time

Power Clean --115lb

Push-up Burpees

*Fastest time is 2:16, bulk of the times are @ 2:40-2:50

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20-30 min recovery

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Set # 2 - For time:

30 Thrusters - 95lb

Row 500m

*Fastest time is 2:36

Set 1- 2:42

Set 2- 2:50

Not sure how my set 1 could get much faster, I can see 10 seconds or so but 2:16 is flying! Video to come.

Set 2 felt pretty good, the row was 1:45 which I was pleased with (PR 500m is 1:32) Had a little trouble getting into the rower.

Video to come and would love some critique on these.