10/24/16

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 2
3:53, 3:55
rest as needed after 2nd set
Row 1k time trial for time
3:43 (tied previous pr)
+
20 minutes Mobility. Done

PM
A. Snatch (from full extension) *light* 4 x 4 rest 90 seconds (all at 55# or heavier)
55#, 63.8 x2, 65.

B. Snatch Balance 5 x 2 rest 2 minutes (use blocks for dropping) all at 120# or heavier
122.6#, 127#, 131.4, 135.8, 140

C. Deficit Halting Snatch Pull to Knee (2 second pause) 4 x 4 rest 2 minutes (stand on 45# plate) @ 150# or heavier
150#, 165#, 180# x2

D. Front Squats 4 reps Every 2:30 x 10 minutes @ 80%
190#

E. Sorenson Hold - Accumulate 2 minutes. Done ub