10/30/2017

Did a poor job of warming up for A - B3 and it showed

A. Hang Squat Snatch.Squat Snatch x 4 sets @ 155-185#; rest 20 sec; rest 2min bw sets 
165 - 175 - 175 (missed the rep from the floor) - 175
The reps from the hang felt good, those from the ground were a bit weird, with some strange foot movement going on with those.


B1. Assault bike sprint 10 seconds @100% x3; rest 10 sec
Sets 1 and 2 - power peaked around 1700 watts
Set 3 - around 1500

B2. Alt DB Snatch; 10 reps AFAP @ 60# x3 sets; rest 20 seconds 
These were awkward, though I rushed through a warm up with the movement

B3. Deadlift 10 reps @275-315# AFAP x3; rest 3 min
Used 275lbs, went UB for sets 1 and 2 then 7/3 for set 3. B1-B3 were something else, I was not expecting them to hit me as hard as they did. 

4 Rounds: 
20 Cal Assault Bike 
60 Double Unders 
8:45
When I saw this I came up with a plan to hold around 450 watts and go UB on the dubs. However, when I started the workout I decided that was too smart of an idea and that I should try and hold 500+ watts for as long as I could. That lasted the first two rounds, the second was around 420 watts, the last around 370 (maybe). I was able to go UB on the dubs for rounds 1, 2, and 4. I'm not sure what happened on round three but the time it took me to get 60 dubs was probably as long as all the other rounds of dubs combined.