Dec 19

AM
12 x 30 sec Row @ 50%/30 sec Row @ 80% - damper set @ 3
+
10 min recovery
+
12 x 30 sec Row @ 50%/30 sec Row @ 85% - damper set @ 4
Results
2729 (2:35/1:54)
2734 (2:35/1:53)
*Sometimes it took a few more pulls to get to the 85% pace than other times. I wanted to get to it quickly but didn't want to overdue it and lose pacing

Noon
A. Back Squat with Chains @ 20X1, 5-5-5-5, 5 min
B. Power Snatch tech @ 95 lbs, 3 reps x 3 sets, 2 min - focus on getting under bar with arms locked
C. Power Snatch Cluster, 1.1.1.1 x 3 sets, 5 min
D. Squat Snatch. Hang Squat Snatch. Snatch Balance. OHS, 1.2.3.4 x 3 sets, 5 min
Results:
A. 135#, 145#, 150#, 155# (+ the chains which weigh 30+ pounds/ side) First time squatting with chains, felt good and definitely what I need since I get stuck after I bounce out. 
B. Completed, still need to find that spot where I cant drop but remain above parallel. The video shows my "deepest" power snatch, still has a long way to go before hitting a "squat".
C. 115#, 125#, 130# (1.1.F.1)
D. 105#, 110#, 115# (very tiring on shoulders!)
*Bar needs to come off my hips and not my thighs in the snatch. Another thing to work on. 


PM
As many rounds as possible in 15 minutes:
1 Muscle-up + 3 extra Ring Dips @ the top
10 Pistols
15 rounds + mu + dips + 4 pistols
*felt good. No failed attempts, pistols were mostly alternating but fast and didnt hold my foot, took about 20 seconds after pistols before doing the MU and dips. Everything felt strong. My ass will be very sore tomorrow!