Training November 20, 2014

Warm-Up
EMOM 15
M1: 30 Double Unders
M2: 10 Hip Extensions
M3: 150m Row
M4: 10 GHDSU
M5: 5 Good Mornings 95 lbs.


Snatch Balance
3-3-3 Rest as needed
110, 132, 143

These felt pretty good, but my god, am I slow under that bar.

Banded Back Squats
8-8-6-6
205, 205, 225, 245

I organized some chains, but I did not have time to get them before the workout.  Next time.

The first set of eight was without the bands.  I haven't done these in a while.  I like them because the maximum band tension is right at my sticking point.

Snatch
Work to a heavy in 15:00
176 lbs.

Not the best catch, but the pull was pretty decent.  Fought hard for it at the bottom.

Row

6 x 500m

Rest 2:30 between each effort (off rower)

Keep splits to 1:48-1:50

1:46.1, 1:44.8, 1:45.7, 1:45.9, 1:44.6, 1:44.5

Tried to stay right at 25 SPM.  I really started to get into a groove in round 4 and it all became pretty effortless.