8/22/14

60min Active Recovery Session (Z1 + Mobility)

30min z1 airdyne

Avg watts: 187

Cals 419

Great work on 2 first places! Finish!

8/21/14

CS Activation

+

"DT"

5 Rounds for time

12 Deadlift @ 155#

9 Hang Power Clean @ 155#

6 STOH @ 155#

Time: 11:42

Goal was sub 10. Ub dl and stoh. Cleans 5,4, it was the breaks between that got me. Tweaked my neck on last rep.

+

For time:

Run 800m

20 Muscle-ups

Run 800m

Time: 9:50

3:09 first 800

Goal was 5 MU every 30s. Went 5,5 then 3,2 and then singles. Total MU time was 2:52. No misses.

3:28 second 800

8/20/14

A. Bnk Push Jerk x3 + Bnk Split Jerk x1 - 5 sets of the complex @ 185-205#; rest as needed

185, 205x3, 215

No fails. Did 225 and got 2 push jerks. Thought it was 205-225. Oops

B. Pause Front Squat @22x1 - 5 x 5; rest 2min (205-225#)

205 

Last 2 reps on last 2 sets were struggle for hips and shoulders

C. RDL @2020 - 5 x 5; rest 2min (heavy across)

315

+

For time:

30 KB Swings @ 2pood

500m Row

30 Burpees

Rest 10min

x2

R1: 4:49 ub, row 1:48

Only had time to rest 7 min

R2: 4:59 ub, row 1:53

Wind

8/19/14

10min AD @ 85% effort

Rest 5min

Avg watts: 292

Cals: 207

+

10min AMRAP

10 Snatches @ 75#

200m Run

Rest 5min

R: 6+1

Focused on chest up, butt down in bottom and heels at top. Felt good, no back pain.

+

10min AMRAP

10 Thrusters @ 75#

20cals AD (60sec if you're @ home)

Rest 5min

R: 5+10+10 cals

Position on thrusters felt great, all ub

+

10min AD @ 85% effort

Avg watts: 228

Cals: 168

8/18/14

IS Strength

+

A. Hng Squat Snatch (hip) + Squat Snatch (floor) - 5 moderate set of the complex (135-155#)

135, 145, 155x3

These felt really smooth, especially for 6am.

B. HB Back Squat w/ heavy chains - 5 x 3; rest 3min (same as last week, NO tempo)

225

This week the 2nd reps were better, the 3rd reps were a struggle for form.

C. GH Raise - 5 x 5; rest 90sec (continue to create progression here)

+

AMRAP perfect sets of 3 strict HSPU in 2min

AMRAP perfect sets of 3 strict CTB in 2min

Rest 4min

x3

R1: 5,6

Tried to stick to every 20 sec. 

R2: 2,6

Failed 3rd rep on 3 and 4 set attempt, couldn't get 2nd rep on 5th set attempt.

R3: 3,6

Failed after 1 rep on 4th round