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Monday 20Jan14

A.  Snatch; 85% x 1 x 3
B.  Back Squat; 90% x 1 x 4
+
5 rounds @ 85%
500m row
20 burpees
20 pull ups
20 box jumps, 24”
20 kb swings, 55#
rest 5 minutes bt. rounds.. switch up the order and keep the times around the same
RESULTS:
A. 170-180-185.  I tried to wack 200# for a 5# PR and missed three times.  I ended up doing 8×1 @185 with 60 sec rest.  So, I worked at 95% of my 1rm for those 8 reps.  I’m a total head case once I get to 200#.
B. 335.
C. 4:53-6:53 (the fifth set was ROUGH).
*My hip/quad hasn’t had much pain since the rowing on Saturday.  My body hasn’t felt this good in a long time.  Each day gets better.

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