12/28

Just a side note- I woke up so sore this morning! I can tell the volume went up :) but it was good. 

28-Dec
AM
A. Push jerk; build to a tough double

155# http://youtu.be/Kvam8H4tTeU

B. Hanging arch active hangs; 20 seconds x6; rest 2 min

Done, was able to do them all 

C. Weighted (vest) deficit (4") hspu negatives - accumulate 20
controlled reps AS SLOW AS POSSIBLE

I liked these 

D. L sit to Planche swing tech work 10 min (film)

http://youtu.be/uCJD8sP5jks

I think I'm getting a little better at these 

+
Row 500m for time

1:36 holy cow this hurt!

Pretty sure my old best time was close to 1:30..this was all I had today

PM
"Randy" (75#)

6:47

Didn't do much of a warm up, I was too worn out and sore. I rolled out stretched did a few snatches and then just hit it. 

Did 4 sets of 5 then 3-3-4 for 3 sets then 3-3-3-6. My back got tired but that was about all

Good training sessions this weekend. Ready to rest tomorrow.