08122013

A. Snatch Cluster 1.1.1 x 4, rest :10 ; rest 2-3 min

Bad day snatching again today. Will use Wednesday to really dial in the echinacea because its getting a bit ridiculous. Pretty pissed

B. BS Wave - same as last, lower weights a bit

110kg x 8, 115kg x 6, 120kg x 4, 125kg x 2, 120kg x 4, 115kg x 6, 110kg x 8

Squats were tough today but got through all the sets. Kilo plates only from now on. 

C. 

50 unbroken wall balls

30 CTb pull ups

40 unbroken wall balls

25 CtB pull ups

30 unbroken wall balls

20 CTB pull ups

20 unbroken wall balls

15 CTB pull ups

10 unbroken wall balls

10 CTB pull ups

*get the wall balls unbroken each time!

Went 50, 20-10-5, 40, 10-10-10, 30, 10-10, 20, 8-7, 10, 10

Felt good during most of the wall balls. They were tough but nothing unmanageable. Was shoulders taking most of it until the round of 30 wb then the legs kicked out on me and I had to resort jumping to reach the target. Very happy about getting all wall balls unbroken but absolutely needed to get back on the pull-up bar faster. 

PM:

Intervals @85%. Row. :20 on @90% :20 on @60% x 20 intervals 

Actually rowed these a little harder than the recommended pace. Felt good.