Day: October 28, 2013

Back on the Knee

In with Matt at 10am. Was exhausted all day yesterday after the SF Halloween party Saturday.

Warm-up

  • 500m Row
  • PVC Snatches

OLY

Hang Power Snatches

  • 2 x 3 @ 65#
  • 2 x 3 @ 95#
  • 2 x 3 @ 115#

Snatch Balances

  • 3 x 3 @ 115#
  • 3 x 3 @ 135#

The focus for both was an aggressive 3rd pull and really locking out the arms.

Back Squats

  • 5 @ 135#
  • 5 @ 185#
  • 5 @ 205#
  • 5 @ 225#
  • 5 @ 245#
  • 5 @ 255#
  • 3 @ 275#
  • 10 @ 225#

Didn’t want to go crazy with the weights today. Could definitely tell I haven’t squatted in over a week, but it felt good to get under heavy weight again.

Gymnastics

7 Rounds (I go, you go with each movement)

  • 5 Strict Pull-ups
  • 5 Strict Ring Dips
  • 10 Weighted Sit-ups (10# bumper on forehead)

Matt did GHD sit-ups, but I didn’t want to put any more stress on my knee. Lifting was enough for one day.

Conditioning

5 Rounds (1:1 work:rest as I go, you go using 2 rowers)

  • 500m Row at 1:45 pace

Tough! I’ve done 4 of these with 2:00 rest between. This was even harder than the 1,000m repeats.