9/21/13

15min AMRAP @ 85%

400m Run

10 Thrusters @ 75

10 Pull-ups

Rest 10min (20g carbs + 10g BCAA)

R: 5+100m

All UB. Ran at an avg of 2:06

Avg HR 162, max 180/min 109, cals 294, recovery 41 beats in 2 min (171-130).

R1: 2:37, avg hr 145

R2: 2:52, avg hr 160

R3: 2:53, avg hr 165

R4: 2:57, avg hr 168

R5: 2:51, avg hr 171

R6: 0:45, avg hr 173 (100m)

I felt great on this throughout. Got on the bar right away off the run every time and straight to pull ups after.

+

15min AMRAP

500m Row

10 Snatches @ 75

10 Burpees

Rest 10min (20g cabs + 10g BCAA)

R: 4+176m

All UB except last set of snatch 5,5. Row pace for entire was 1:58.

Avg HR 164, max 174/min 126, cals 321, recovery 35 beats in 2 min (169-134).

R1: 3:21, avg hr 154

R2: 3:31, avg hr 165

R3: 3:37, avg hr 168

R4: 3:46, avg hr 168 (broke snatch 5,5)

R5: 0:45, avg hr 170 (176m)

Really focused on setup on snatches so my low back wouldn't be smoked for dead lifts next amrap. Did great. Back was fine. 

+

15min AMRAP

20 Cals Aridyne

10 Deadlit @ 205

10 Box Jumps @ 24”

R: 6+20cal+ 8 DL

UB, stepped down all box jumps.

Avg HR: 165, max 175/min 154, cals 281, recovery: 50 beats in 2 min (173 to 123). Avg watts 221

R1: 1:57, clock didn't record first round

R2: 2:06, avg hr 158

R3: 2:20, avg hr 163

R4: 2:28, avg hr 164

R5: 2:28, avg hr 166

R6: 2:22, avg hr 168

R7: 1:22, avg hr 172 (20 cals +8 DL)

No back tightness or anything. Focused on dead lifting with my glutes and stepped down all jumps. Feel awesome.

9/20/13

A. Split Jerk – 15min work on mechanics, focus on lockout & footwork

B. Squat Snatch x 1 + OHS x 2 – 5 rounds of the complex, rest 2min 

165#

These felt good. I missed the first rep of the 2nd set but rest were clean. OHS feels strong.

C. Snatch Pulls – 5 x 3; rest 2min (use straps)

225, these were challenging on last 2 sets to keep hips and shoulders rising together.

+

EMOM for 12min

Odd – Snatch x 5 @ 135

Even – Burpees x 10

+

EMOM for 8min

Odd – Snatch x 3 @ 145

Even – Burpees x 8

These felt great. Really focused on snatch setup being same every time. Did 3,2 tng in first emom with a couple sets of 4 in there. Did 2,1 with 2nd emom.

9/18/13

3 Rounds @ 85%

400m Run

6 Snatches @ 135

12 Burpees

Rest 3min b/t rounds

R1: 2:34
Avg HR 151, max 170/min 106, cals 37

R2: 2:34
Avg HR 158, max 174/min 116, cals 40

R3: 2:50
Avg HR 160, max 174/min 122, cals 41

Avg Round: 2:39

+

3 Rounds @ 85%

500m Row

6 Clean & Jerk @ 185

12 Pull-ups

Rest 3min b/t rounds

R1: 3:35 (1:47 row)
Avg HR  157, max 172/min 123, cals 59

R2: 3:55 (1:48)
Avg HR 156, max 172/min 122, cals 59

R3: 4:14 (1:49)
Avg HR 154, max 172/min 119, cals 77

Avg Round: 3:55

All pull ups UB

9/17/13

A. Split Jerk – 15min work on mechanics, focus on lockout & footwork

B. Squat Clean x 1 + Front Squat x 3 – 5 rounds of the complex; rest 2min

135, 165, 185, 205, 205

C. Push Press x 3 + Push Jerk x 2 – 5 rounds of the complex; rest 2min

135, 155, 175x3

Calf mobility is limiting factor on these. Catching on my heels in the push jerk is tough.

+

EMOM for 14min

Odd – Thruster x 5 @ 115

Even – UB Butterfly C2B Pull-up x 10

Did all UB, felt good. Butterfly is improving.

9/16/13

30 Rounds

Airdyne 30sec @ 85%

Airdyne 30sec @ 50%

Avg watts about 273, never went below 408 watts at 85%

This felt good. I thought it would hurt more. Air was fine the whole time. Got a major quad swell.