midweek: bar mu, row

Tues 3-12-2013 off 

Weds 3-13-2013
A. Snatch balance; 3 reps on the min for 15 min @55% 1rm 103#

not actually sure of my 1-rep snatch bal, guessed 185

+

On the min for 30 min:

Odd- Airdyne 10 cals + 3 bar muscle ups

Even- 20 double unders + 4 OHS 95#

completed 14/15 sets of the mu as triples. but all of them done left-then-right, never a nice and clean both-arms-at-once. video:

+

10-8-6-4-2

Parallete hspu

KB snatch L - 1.25 pood

KB snatch R

12:35

this was slow, missed a handful of hspu. kb snatch were not well-controlled and my elbows hurt after.

Thurs 3-14-2013
15 min row @85%
rest 5 min
x3

1. 3662m (2:02.9)

2. 3626m (2:04.1)

3. 3540m (2:07.1)

harder, slower than i thought it would be. figured i could maintain 2:00 pace at 85% effort and this wasn't the case. by the last set i was working harder than 85% just to keep pace under 2:10.

Fri 3-15-2013