March 11, 2015

Daily score: 7

Workout:

A. Deadlift; 5, 5, 3, 3; rest 2 min


193, 213, 223, 233

B. Power snatch; 10 singles @80% 1rm; rest 2 min


At 78#

C1. TnG power clean; 10, 10, 10, 10, 10; rest 1 min
C2. Bench press; 10-12x5; rest 1 min


93/65x12
78/70x12
78/70x12
78/70x12
78/70x12

D. Hollow body rock; amsap x4; rest 2 min


38,34,35,30

+
Row sprint 30 seconds @100%
rest 3 min
x5

144m
141
147
149
147

Deadlifts felt great.  Pretty sure 233x3 is a PR.  Snatching felt light and lots of rest. Was weird to power snatch after working on squat snatching so much.  The PC/bench combo was challenging. The first set of 10 power cleans at 93 felt a little heavy and I got slower than what was real tnG. So I went down in weight. One of our coaches was watching and mentioned how slow and controlled I lower the bar back to the ground even at the lighter weight. So I tried to work on passively lowering the bar and moving faster. This is obviously hard for me because it involves the word 'fast'. Bench felt great. I worked for reps 11 and 12. HB rocks were legit form and tough. Rowing was fine...hard to go all out as usual. Thanks!