DWM Wed 2/11/15

DWM Wed 2/11/15

Wed 2/11/15:
Got 7 hours of sleep last night and feel rested after getting some good sleep on Tuesday night. My quads were still feeling pretty tight from all the squats on Monday.

I 10
C 9
E 9
I had a good session in the morning. I saw able to keep the movement pretty clean on the power snatches and pushed pretty well on the quick and heavy pieces.

A. Power Snatch – build to tough single; rest as needed
These were pretty damn good. Ended up getting a 20# PR at 225 lbs. Videos are below.





10 Burpee Box Jumps
7 TnG Power Snatch @ 135#
7 Power Snatch @ 165#
Rest 6min
x2 sets
Row – 12min @ easy recovery pace
x2 Rounds
*setup 2 bars
This was good. The TnG Power Snatches were difficult and the ones at 165 were extremely difficult. I just did my best to push through and go fast. My final round was actually the fastest, which was pretty damn good. I could definitely feel my quads from Monday still. Times were 2:20, 2:16, 2:27 & 2:14. Videos below.
Round 1

Round 2

Round 3

Round 4

20min AMRAP @ hard but sustainable pace
20cals Row
20 Double-unders
20 Alt KB Snatches @ 1.5p
10 Box Jumps (step-down)
This one really sucked, especially after the morning session. My quads were even worse in the evening than they were in the morning. I did as you asked with the hard but sustainable pace. The KB Snatches were the hardest part by far. Final score was 5 Rounds + 20 Cals + 20 DUs + 8 KB Snatches. Video below.