Training December 11, 2014

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 10 GHDSU
M3: 20 Air Squats
M4: 10 Hip Extensions
M5: 1 Muscle Up + 10 Ring Dips


Snatch Balance
3-3-3
132, 143, 155

These felt pretty good.  Catch was strong, but I wasn't as quick under the bar as I would have liked. Backside is still tight from Double Grace.

Back Squat with Bands
8-6-4-2
Rest 3:00
235, 255, 285, 315

Love these!  Worked on driving out of the hole fast and strong.

Snatch
1-1-1-1-1
132, 143, 154, 165, 176

This went pretty well.  Again, catches were strong, but I was a little slow getting under the bar.  Went for a PR at 185, but my lack of speed under the bar made for a failed lift or three.

Why am I looking at the ceiling?

Rowing 
8 x 500m
Rest 2:00
This Week   1:42.6, 1:41.8, 1:42.0, 1:42.2, 1:43.1, 1:43.1, 1:44.0, 1:45.4 (Average 1:43.0)
Last Week   1:41.5, 1:41.0, 1:41.1, 1:43.3, 1:47.1, 1:48.7, 1:46.4, 1:46.6 (Average 1:44.4)

Paced this a lot better than last week and was able to meet the goal of being 0:01 faster than last week.  I was hoping to keep all of the splits under 1:45.  Just lost it a little bit in the middle on number eight and didn't leave myself enough time at the end to make it up.  This was very, very unpleasant, but slightly less unpleasant than last week.