Training November 27, 2014

Warm-Up
EMOM 15
M1: 30 Double Unders
M2: 20 Air Squats
M3: 150m Row
M4: 3 Muscle Ups
M5: 10 Sit-Ups

I got some new rings this week that I can hang a little higher on our rig.  Muscle ups are much better. I used the warm-up to practice hard dipping out of the top of the muscle up and using the created momentum to assist in the pull on the next rep.  I was really able to develop a rhythm.

Snatch Balance
3-3-3
132, 143, 154

These went great.  By far the best I have ever done.  The Nike lifters really seem to help on these. Didn't budge my feet.  Felt fast and strong.

HBBS with Bands
8-8-6-6
185+bands, 205+bands, 225+bands, 255+bands

I love these.  Felt great.  Definitely can push the weight and/or band tension a little harder next time.

Snatch
Heavy single in 15:00
176 lbs.

I am a little disappointed with this.  After feeling so great on the snatch balance, I really felt I would be able to get a PR today without even putting in a full effort, but I was wrong.  I had probably my best snatch ever at 165 and then it kinda fell apart at 176.  I was able to get it, but it took me a few attempts and I ran out of time.

Rowing
8x500m
Rest 2:30 between rounds
1:42.8, 1:41.3, 1:41.0, 1:42.0, 1:45.6, 1:45.4, 1:44.2, 1:43.9

I went out a little too hot in the first few rounds (felt great), and it caught up to me a little in round 5.