Training for Monday, January 28th, 2013

Skill
  • 6 HSPU EMOM 8 min

Felt ok.  I got the first round of six without kipping then had to kip the rest.  Not too horrible really.

Weightlifting
  • Power Snatch 10 x 2 @ 75%; rest 1 min
  • Heaving Snatch Balance 1RM

95 lbs. on the PS.  115 on the Heaving balance.  I need to work with a coach on Snatching some time in the future.  I’m just not good enough at it, and should really learn to get better.  I’m stronger than this…

Strength Endurance
  • Back Squat 6 x 2 @ 85% of 1RM EMOM

265 lbs.  This felt good.  It was heavy, but got through it with no problem.

Conditioning
5 Rounds:
  • 15 Pullups
  • 15 Burpees
  • 15 KB Swings (70/53#)
  • 400m Run
  • rest 5 min between rounds
  • *go at a pace to try and maintain same times across rounds

This is similar to last Monday’s WOD that I made up on Thursday of last week.  I ran this time as RX.  My strategy in the beginning was to split this up into sets of 5 with 5 quick breaths between sets.  It sort of worked out like that.  On the pullups I did 10 reps, then 5 reps and split the swings and burpees up into sets of 5.  I felt much better during this WOD that I did last week and this week there was an extra round.  I was a little sore from Saturday’s 20 miler, but once I started moving I felt really good.  Here are the times for each round:  4:40, 4:28, 4:25, 4:42, 4:24.

Great day of training.  Ready for a nap.

 

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