10/17/16

AM
Row 750m @ 1:55-2:00 pace
Row 250m @ <1:50 pace (compare this to last week and let me know which felt better/worse)
rest off erg 8 min x 3
3:53, (20 min break cause I'm a pussy) 3:55, 3:57. I think this felt worse than last week
+
20-30 minutes of Mobility. Done.

PM
A. Snatch (from full extension) *light* 3 x 5 rest 90 seconds
35#, 55#x2

B. Snatch Balance 5 x 2 *moderate loading* rest 2 minutes (use blocks for dropping)
100#, 110#, 115#, 120, 127 (125# was my previous max, but this felt really light today, weird)

C. Deficit Halting Snatch Pull to Knee (2 second pause) 3 x 5 rest 2 minutes (stand on 45# plate). 130#, 152#x2

D. Front Squats 5 reps Every 2:30 x 10 minutes @ 70-75%.  175# (focused on getting super low in my squats)

E. Hip Extensions 3 x 15 (weighted) rest 2 minutes. 25#, done.