Monday - January 26, 2014

A. Snatch Pull + Snatch + OHS x 3; build to max on this complex in 20 minutes

50kg/110lbs - worked more in correct pull and squat snatch

B. Jerk complex : behind the neck split jerk + front rack split jerk ; build in <18 min. Volume versus #

70kg/154lbs - Felt good. Took a few attempts to get used to bring back to front rack position.

C. Front SqT – 5 x 3 @75% ; rest 2 min between

79kg/174lbs - Felt very heavy

D. 3 Rounds

25 Thrusters 95/63 105/73 115/83

25 bar lateral burpees 

Rest 1 min between rds 

*weight increases each rd

TIME: 11:41

Paced burpees too much at the beginning. Forgot to look at time; after first round... Whoops!

E. DB SA Row 8 reps x 4 sets each side

40lbs

F.  3 Rounds 

20 hollow rocks 

20 back extension

rest 2 min between

Done

G. 5x10 butterfly pull ups - felt good. Ready to attempt C2B, I think!