1/11

11-Jan
AM
A. Split jerk; build to a max

200# http://youtu.be/r-WpGs5Csps
Built up from 125, 145, 155, 165, 175, 185, 190 (caught fine just lost balance standing up) 195, 205x, 200, 205x

205 is current all time PR so I'm close!
Miss @205 - http://youtu.be/x4Qd0zrJQcg

 B. Strict hspu; 5 min amrap

19
The last 1:30 i really figured out an easier way for me to do these. I had my hands pointing more forward than turned real wide and it helped. I did 1 more to make it an even 20 and it took me 5:10.
I can get 20 in 5 min. They felt good though.

C. Strict pull ups; 50 for time
7:00 - started my doing 3/3/2/2/2 then singles the rest of the time.

D. Protraction circuit (2 times through --> sent in another email)

This felt good, I can't completely sit straight up on the wall slides and keep my upper and lower back flat against the wall though, I have to scoot a little away from the wall.

E. L-sit; accumulate 3 min for time

well 1:30 accumulated took me 10min. I lost track after that. I can hold a really pretty L-sit now just not for long. I held :10 the first time and then :5 after that.

 PM
For time:
row 1k
50 power snatch 55#

7:27
Rowed a 4:05 which felt great!! I've been rowing more of a 4:12-4:13 in these type of workouts. I felt pretty comfortable at the 4:05. Snatches i did 12,8,6,6,6,12
Grip was the biggest limiter on this i felt like. My forearms were blown up when I finished.

Fun session! I actually had energy on a Sunday. i'm usally tired and run down by sunday and just feel lazy. But I actually felt good for each training session this Sunday.