Training December 9, 2014

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 3 Muscle Ups
M3: 8 Burpees
M4: 20 Air Squats
M5: 10 GHDSU

Double unders and muscle ups (more to come on that) feeling pretty good lately.

Split Jerk
6x2 80-90% of 1 RM
220 across (82%)

These felt pretty good.  The second one in the set was consistently better than the first.

5-4-3-2-1
Muscle Ups (5)(4-F-1)(2-1)(2)(1)
Snatches 135 lbs. (5)(Singles the rest of the way)
5:25

Well, this went pretty well, except I got confused on the muscle ups on the round of 4 and thought I had to do five (I think doing the muscle ups first threw me off).  Failed the fifth rep (which I didn't need to do), rested a few seconds and then hit it.  Didn't realize my error until I was about to pick up the bar to do the snatches.  Oh well.  That is what you get for not having your head in it.

I am pretty excited that I got the five snatches unbroken touch and go, although that might not have been the best strategy.  I don't think I have ever done that before at 135.  I had one fail in there somewhere, I think in the round of 3.  Overall, the snatches felt very solid.

3 Rounds
400m Run
2 Legless Rope Climbs
6:06

I am ALWAYS down for some legless rope climbs!

Rowing
4000m @ 90% aerobic
16:08

Tried to calculate this all scientifically and what not.  Based it off my 5k PR, which is 18:57 (1:53.7 split). Assumed that was about 96-98% aerobic capacity.  90% would be approximately a 2:02 split. I was at 2:01. Felt like a leisurely float upon a calm pond compared to the 500m rowing repeats the last few weeks!