Friday

@ Next Level

5:00 standing triple jump technique work as warm-up

+
A. Muscle snatch, 5 x 3 light; begin a set every :60

B. Snatch-grip deadlift w/pause just below knees, 4 x 1; 2:30 rest

C. Lying DB tricep extension, 3 x 12, 20X0; :60 rest
+

For time:

5 power cleans, 135

10m handstand walk

4 power cleans, 135

10m handstand walk

3 power cleans, 135

10m handstand walk

2 power cleans, 135

10m handstand walk

1 power clean, 135

+
3 sets:
:50 row @ 95-97%
5:30 rest

Complete

+

A. Complete @ 53

B. 193, 213, 218, 223F

C. Complete with 20s

+

6:34

+

1:42.1/500m avg, 245m

1:45.9/500m avg, 236m

1:46.6/500m avg, 234m

Switched today's swim with tomorrow's training due to schedule. 

Shoulder felt a little weird (not painful, just weird) on the first set of muscle snatches, so didn't add any weight to these. 4th and 5th sets felt great. 

Grip was limiter on the sn-grip deadlifts. 

Power cleans felt really fantastic today (all quick singles) but handstand walk was all over the place... Never made it more than 5m unbroken. Wearing oly shoes and wrist wraps may have had something to do with it...

Rowers here all have the holders for the handles removed, so had to reach up by the monitor to grab the handle, which made for a very slow start. Was holding 1:38-1:40 through the finish on all 3.