8/3/13

Saturday 130803

A. Squat Clean & Jerk - Build to heavy single

135, 185, 205, 225, 245(fail)

I was scolded for making too big of a jump. You're right. Next time when I get to heavy ill make 5 pound jumps so I don't even notice.

B. Squat Snatch - Build to heavy single

135, 155, 165, 175, 185(failx3)

Same as above. Had to make jumps to hurry and be done so Kate could do 11am.

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Isabel (30 reps for time 135 snatch)

Time: 3:39 PR by 1 sec

Strategy was 5 reps every 30 sec, held it thru 2 min with sets of 5 UB. Last 10 reps were singles and took 1:39. Terrible.

8/2/13

Airdyne - 10min for Max Cal (use AD4 not AD6)

229 cal, 324 avg watts

8/1/13

EMOM for 14min

Odd - Power Snatch - 3 TnG reps (moderate, focus on technique not speed)

125 all sets UB and done in 8-11sec

Even - Burpee - 10 reps (focus on efficiency)

All sets done in 20-22 except one took 24 sec

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EMOM for 12min

Odd - Weighted GHD Back Extension - 12reps

25 with all UB in 18-25 sec

Even - T2B - 10reps

All UB in 15 sec

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EMOM for 10min

Odd - KB Swings - 10 heavy tough reps

70#, all UB

Even - Double-unders - 30 reps

Broke 3x on 1st set and took 30 sec, rest were UB in 17-18 sec

I'm exhausted today. Went to bed at 1am and got woken up at 3:30, 6:30, and 7. This stuff went really well considering how I feel.

 

Notes

Rest 2-3min b/t EMOM’s

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7/29/13

A. 1 & ¼ Back Squat - 5 x 3; rest 2min (build to heaviest possible)

165, 185, 205, 225, 245 (2.5 then fail)

B. Butcher - 5 x 15m; rest 3min (heavy, these should be grinding efforts not sprints)

240, 270, 300, 330, 360

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10min time cap:

50 Wall Ball, 24#

50 Double-unders

5 Muscle-ups

40 Wall Ball, 24#

40 Double-unders

4 Muscle-ups

30...

30...

3...

…

…

...

Total: finished the 3 MU

The first round felt easy and then the breathing got tough overall I just feel not to par and my aerobic capacity. But that's to be expected after a strength cycle.