A Better Feel

Didn't get in as early as I usually do on Saturdays, but I managed to get a good row before coaching. Saw some great work from Tiny and Tara during Oly class, both are really coming along. Got in some high box work of my own after. 

Endurance Row

14:01.8 - 3395m - 2:03.9/500m - 24 s/m

- Had no goals in mind when I started...just row and get a good sweat going. I covered the monitor up so the only thing I could see was s/m. I just wanted to row until class got started. As much as I hate the rower...it's better than a two mile run any day of the week. Wish I had one for the basement...it would be nice in the basement before I head to work. 

OWOD

7 x 2 - Hi Box Snatch (@hip) - heavy as possible, REST 2:00

bar progression

75(5)-95(5)-135-155 --- 175 - 185 - 195 - 195 - 195 - 200 - 200

- Still trying to drill in getting tall, staying on the heels, and proper hip strike. My cock bone has really been taking a beating on low strikes of the bar, but when I get to tall and get my shoulders back...I can get that bar moving and it feels great!! I had some misses in the last 3 sets. I was usually forward in the 2nd catch a bit. The first rep of each set was great, but the 2nd one I would start to wind up and just wasn't bringing the hips through properly. After the miss, I would refocus and be okay. Not great work, but still making strides. 

Snatch Pulls - 3 x 5 @ 225, 235, 245 - heavy as possible, REST :60

- Pretty simple here. Focused on the sweep and keeping the weight on the heels. 

WS Style Sled Drag - 3 x 50m (6 cement squares down & 6 back) w/ 4 45's

- Not very good work here. Need to get a belt to wear during this so the sled doesn't bounce as much. Trying to figure out the weight was tricky too. Last time I dragged on asphalt with a metal skids. The fiberglass skis on the dog sled make that thing move pretty smooth. Load should probably be 5-6 45s next time.