MONDAY 1/27

Rack Seq x 1 only
Sit in the bottom of a front squat for 30 sec x 2 with empty bar in position - keep elbows up!

am:
A. Back Squat: 4 x 3,2,1,1; rest 3 min
275, 295, 315, 335, 345, 350. This was actually a 15LB. PR for me this year. Previous PR was 375LB. during a strictly strength program. Can probably even bump this up higher. 

B. Power Snatch: 4 x 2, rest 3 min
135, 135, 145, 145.
Went lighter than normal on this due to recent overtraining and practicing proper technique. 

C. Power Clean: 4 x 5 TnG, rest 2 min
135, 145, 155, 165.
Went lighter than normal on this due to recent overtraining and practicing proper technique. 

notes-build to a tough set of 5, use new technique!
+
6 rounds for max reps:
20 sec KB Swings 70lb
10 sec rest
20 sec Burpees AFAP
10 sec rest
124 REPS went at about 80% on this due to recent burnout. 

pm:
Row 5000m @75% pace (effort)
TIME: 21:30
AVG HR: 130 (should I have gone harder?)