7/27/2018

A1. Row Sprint 15 seconds @ 100% effort x 5; rest 20 seconds 
Each set was between 1:16/500m pace and 1:17/500m pace

A2. Squat Snatch; 1.1.1 x 5 sets @ 180#; rest 3-4min bw sets 
Set 1 - 2/3, miss was forward and I was slow getting under the bar
Set 2 - 3/3
Set 3 - 3/3
Set 4 - 2/3, I was rocking back and forth as I was trying to stand up one of the snatches and couldn't control it, resulting in a miss
Set 5 - 1/3, the first miss for this set was because I was slow getting under the bar and I dropped the bar in front of me, the second was because I tried to rush standing up from the catch position when I should have taken half a second to ensure I was stable

While I didn't want to miss any of these, none were because I was collapsing under the bar in the catch position or because my shoulders couldn't support the weight.


3 Sets:
250m Row @80% effort
10 Power Snatch @ 95# 
6 BFB
-Rest 90 seconds 
15 cal AB @80% effort
10 UB Power Cleans @ 115# 
10 BJ Over (24#)
-Rest 90 Seconds 
Run 200m @ 80% effort 
10 UB Deadift @ 245#
40 Double Unders 
rest 3min bw sets 

Set 1 - 9:57 total time (including rest), 2:13 - 2:17 - 2:27 (working times)
Set 2 - 10:23 total time, 2:18 - 2:25 - 2:40
Set 3 - 11:00 total time, 2:37 - 2:32 - 2:51

Unbroken barbell movements
1:58.5/500m row for each set
~300 watt average on the bike each set
??? for the run each set

It's pretty hot and muggy here in Florida, and there might have been a few seconds wasted chalking up for the barbell movements.