Wednesday 25 Jan 12

Balance Gym

Snatch pulls 5 x 3 @ 80-89% of 1 RM

55kg, 57.5kg, 60kg, 62.5kg, 62.5kg

Row 8 x 500 meters (rest 2 minutes between intervals)

1. 1.51.0 (22) (1.51.8)
2. 1.51.1 (21) (1.51.5)
3. 1.50.6 (21) (1.51.7)
4. 1.51.7 (20) (1.52.1)
5. 1.53.1 (20) (1.52.2)
6. 1.52.4 (20) (1.53.0)
7. 1.50.8 (21) (1.52.4)
8. 1.51.4 (24) (1.51.1)

Notes: Snatch pulls were are a neat addition to the arsenal. Focus is on reaching full extension and really popping the shoulders. I had a bit of trouble keeping my back position on the a few of the later reps but, overall, I felt as though I was really popping the bar and making it weightless. Hope is that this will transfer over the full snatch and aid in creating space to pull under the bar. Rowing intervals were really well tonight. I thought that the snatch pulls might negatively impact my leg strength, but my times actually improved over the last time I did this workout on 2 January. 6 of the 8 intervals were better than last time. Perhaps I checkout out a bit mentally on the fifth interval -- that can't happen. I continue to believe that these rowing intervals have transferablility to the shorter metcons. I also believe that they are helping to keep my conditioning sharp. Goal for next time will be to start seeing some sub-1.50s on the board.