Thursday, January 23, 2014

Fitness 500

3 rounds, not for time, of:

10 HSPU
50 double-unders
Max L-sit hold

Snatch 6 x 1 @ 90-95% (OT2M)

160 -> 165

With a running clock:

For time:
Row 500 meters
10 power snatches (135)
20 T2B

4.30

At the 8-minute mark, for time:
Row 500 meters
20 T2B
30 shoulder-to- overhead (135)

6.10

At the 16-minute mark, for time:
Row 500 meters
25 burpees (lateral jump over erg)

3.40

Notes:  A lot going on tonight.  HSPU were crisp with a tight kip.  Starting to feel much more comfortable with these.  Only successfully completed 3 of the 6 snatch attempts, but my form was spot-on.  I was turbo-fast under the bar with great speed on the bar.  Just a little unsteady in the bottom position.  Some good stuff on the conditioning, as well.  Did the power snatches as singles, but kept a very steady pace.  Broke the T2B 17/3, but I wish I had gone for it!  Broke the T2B 10/5/5 on the second piece, but resorted to "swinging singles" on the last 5 reps.  Very happy with my effort on the S2O.  30 reps is a big number, and there was a time not long ago that I wouldn't have been able to handle 135 for reps.  The row/burpee was a shit-show.  Went for it here, but hit a wall at about rep 18.  Had me spun up for a good while after the workout.  Going to play it by ear tomorrow based on how I recover.