Monday 2-14-11

happy valentines day!
yippee.
better get a card.....

up and out early to get some shizz done!

warm up
run 2 miles
16:15
solid. feeling better on these

3 rounds
10- pullups
20- push ups
30- squats

solid work here. back to the old style warm up. gotta work some pull ups again.
definitely a more difficult trio. still want to work in the walk outs my add them for a quad-fecta..

Snatch complex
1- snatch grip deadlift
1- hang power snatch
1- overhead squat
1- hang snatch
1- full snatch
45-65-75-85-95-105-105-105

threw in a few warm up rounds at the beginning and then worked form on the 105's
need to work on my drive from the floor and 2nd pull. just need to snatch more period.
felt pretty solid overall

met-con
5 rounds
15- med ball throws 16# ball
15- 95# power snatch

modified this a little.
can't do wall balls at the gym so did throws as high as i could with a 16# ball.
did power snatches and dropped the weight from 105 to 95 to focus on the form.
weight was easy when i got under it.
grip was a bit rough after a while. did sets of 5. hands a little banged up from it. tape maybe? caulk?

5 rounds was enough!
22 minutes of solid work. just as brutal as i had expected. argh...

mobility
yoga
foam roll

spent a little time getting more mobile. like the direction that this is taking me.
added a few more yoga-esque poses to the routine.

good stuff for a monday!!


peace