Day: November 7, 2013

Three’s Company

Over to Kevin’s garage to train with him and Alex tonight.

Warm-up

5:00 Air Dyne

OLY

  • Blocks at the knee:
    • 2 x 2 Snatch Deadlifts + 2 Power Snatches @ 95#
    • 2 Snatch Deadlifts + 2 Power Snatches @ 115#
    • 2 Snatch Deadlifts + 2 Power Snatches @ 135#
  • 2 Power Snatches @ 145#
  • EMOM 5:00 – Power Snatch @ 155#
  • EMOM 5:00 – Power Snatch @ 165#
  • EMOM 3:00 – Power Snatch @ 170#

The EMOMs were a little longer because there were 3 of us rotating through each lift. I missed the 2nd one at 170, even though it was OH just fine.

Strength

Pendlay Rows

  • 7 @ 170#
  • 8 @ 185#
  • 8 @ 200#

3 Rounds, paced with 3 of us going

  • 5 Strict HSPU
  • 5 Kipping HSPU
  • 5 C&J @ 135#

The HSPU were on 55# competition plates with an AbMat, so a bit of a deficit. Wanted to get the feel for some touch-n-go C&J for Barbells for Boobs on Saturday.

Back Squats

  • 5 x 3 @ 255# for speed

Conga-line style, so very little rest between sets.

It’s pretty nice having the three of us being so close in a lot of lifts, makes it really easy to cycle through stuff without changing plates all the time. Kevin and Alex were done for the day after this.

Conditioning

5 Rounds

  • 30s Row
  • 1:30 Rest

Would have done 10 if it wasn’t already approaching 2 hours for the session.

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For the first 2 intervals I was doing a few short fast pulls to get the erg going. Then for the last 3 I went back to a full pull to start. I think I know which one I’ll be sticking with. Is that consistency or what?