Snatch work

1-31-2011

530am
10 min z1 row (avg pace 2:19.0)
then
5 sets:
-3 min 80% airdyne (rpms high 50s)
-2 min 50% airdyne (rpms mid-high 30s)
then
10 min z1 airdyne (avg rpm 44)

Ate breakfast (scrambled eggs, turkey sausage, oatmeal, coffee), then:

730am
A. Hang Power Snatch 3 x 1.1.1.1.1.1.1
Warmed this up at 85#, then
95# 1.1.1.1.1.1.1
105# 1.1.F 95 1.1.1.1.1
100# 1.1.1.1.1.F.1.1

ie, I failed third rep at 105# so dropped 10 lbs to finish set. Then I failed one rep at 100# but kept going. I think my problem here was that I rushed it.

B. Seated BB press, find 1RM
100#

C. 6 sets:
3 power snatch, 100#
10 burpees
rest 3 minutes
SET TIMES: 0:28, 0:26, 0:26, 0:26, 0:25, 0:25
Picked up speed as I went. Next time will put more weight on the bar. Also know if I dig I can do burpees faster.

D. Seated BB press, amrap at 85# (85% max)
3 reps
Should have gotten more, but at this point in the workout was feeling tired, especially in shoulders. Will try this again fresh.

330pm
15# powell raise 30X0 amrap
RIGHT: 17
LEFT: 19
*bench wasn't very stable and I felt like by the end I was moving from the hip.

Then, wanted to do the same for trap 3 but 15# was too heavy on my right side so I switched to a 10# plate.
10# trap 3 30X0 amrap
RIGHT: 7
LEFT: 15