I'm running a day behind the CFFB site, which gave me plenty of time to dread this workout.
Strength
Power Snatch 5 sets of 3 reps (55kg)
Strict Pullups 3 sets for max reps (15,11,12)
Conditioning
Tabata Deadlift at 100kg/225#
8x[20sec DLs for max reps, 10sec rest]
(9,6,6,7,6,6,4,3 = 47 reps)
I used my new weightlifting shoes for the power snatches. They definitely make it easier to get into a deep overhead squat. In fact I think I did my first legitimate full squat snatch during my warm-up sets with 45kg. I wish I'd had it on video, but my camera battery was completely dead. Landing low in the new shoes is still taking some getting used to.
Tabata deadlifts are crazy hard. I'd done them before as part of a DL/burpee Tabata mash-up called "Death by Tabata." That was with 85kg and the relative rest of burpees every other round. By round six today my back was screaming at me (tired, not injured) and it took a lot of effort to keep picking up the bar. Glad of the rest day tomorrow.
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