7/8/13

Worked out at golds gym in pinardville at 3:30. 

Buy In. 

Dynamic stretching 

2 Rounds of:

5 SLDL

5 HPC

5 Thrusters

5 Presses

Mobility

 A. Snatch 1.1.1 x 3, rest :10; rest 1:30

135, 155, 155. Kept it lighter wanted to let technique trump my pride. Felt good. Will go up to 165 next test. 

B. 10 Min CP Breathing

- every :30 perform a SqT Clean , building each until 10 min. If come later weights, you start approaching 45 up to even minute, that's ok. But Go. Shoot for 16-20 Reps

I really enjoyed this workout. Loved that it helped my technique by focusing on it with the light weights and then worked up to heavy. Was able to attempt 18 weights failed at 215 got a bad pull. I knew I could hit 225 so I loaded it and went for. Caught it in god position and hammered up to complete the 10 min cycle. 

45,55,65,75,85,95,105,115,125,135,145,155,165,175,185,195,205,215(fail),225 

C. DB SA Row 3x6 (each arm) @2020, rest 2 min

***Dumbbell Side Alternating

50,60,70

Using the rep tempo definitely made you feel the weight. I liked the burn once it hit the last few reps. 

D. 7 min Recovery Row

New PR on 7 min row. 1796 previous was 1765. Fell a little more efficient on my row lately able to keep it under 2:00 min splits for 500 in a recovery row.