Training December 4, 2014

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 20 Air Squats
M3: 3 Skin the Cats
M4: 10 Hip Extensions
M5: 3 Muscle Ups

Muscle ups are feeling good!!!

Snatch Balance + OHS
Work to a heavy single in 4 Sets
154, 165, 176, 187

These got a lot better as I went along.  The pair at 187 was the best out of all four.

Back Squat with Bands
8-6-4-2 Rest 3:00
225, 145, 275, 305

These have become a favorite!  Still don't have chains, but the bands are pretty awesome too!

Rowing Intervals
8 x 500m Rest 2:00 off rower
1:41.5, 1:41.0, 1:41.1, 1:43.3 (Yikes!), 1:47.1 (Uh-oh), 1:48.7 (FML), 1:46.4, 1:46.6

Obviously, I hit a wall.  My legs were completely wrecked by the fourth round and my mind got very, very weak.  Happy that I was able to pull it back together a little bit at the end.  I was sweating like a hostage.  By the last round, my shirt was so stretched out that it got caught in the roller on the rower seat.  Fun times!