Tuesday 11.22.11

Warm Up:
- 500m Row
- Dynamic Shoulder Warm Up with Bands
- Samson Stretch
- Snatch Complex:  60x3, 110x2, 150x1, 170x1 snatch, 190x1 snatch
- Chin Ups:  Bwt x 5, 25x4, 50x3, 75x1, C2B x4

SWOD:
Deadlifts (Training Max:505):
Warm Ups Sets:  225x4, 315x2
Work Sets:
- 330x5 (65%)
- 380x5 (75%)
- 430x6 (85%)

Metcon:
SWAT Circuit:
- 278 Reps.

My lactic acid training capacity is horrible right now.  I'll be testing on this circuit in two months and while I can easily pass right now, I want to set records!  So I'll be working it a lot in the next few months for the specific training adaptation needed.