2015-03-28

A. Segmented Snatch DL; 3,3,3,3,3; Rest 2-3 minutes 
B. Snatch Grip RDL @42×1; 3-5×4; Rest 2:00 
C. BS; 3-5×5; Rest 2-3 minutes 
D. Trap 3 raise @1116; 2-3×5; Rest as needed 
+
3 sets
10 kb swings 1.5 pood russian
5 no push up burpee
300 meter row
Rest 5:00

– max effort each time

A. 133, 153, 173, 193, 203

B. 123, 143, 163, 173 all sets 5 reps

C. 115, 135, 145, 165, 175 all sets 5 reps

D. 8#DB each hand for 3 reps all sets

+

1st round – 2:00:36

2nd round – 2:00:78

3rd round – 1:58:03

Felt a little low energy today… Improved on all weights since last week 🙂 working on keeping my butt down on the first pull. I felt the difference today in the segmented snatch deads. Felt good to get moving fast and break a sweat today with the last little wko! 

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