9/25/14

10min Airdyne @Z1

+

25x

Airdyne - 30sec @ 85% effort

Airdyne - 30sec @ 50% effort

Avg watts 277 (last week 254), my Highs were higher but my lows were lower.

Cals 499

Held avg of 424+ on all but 2 rounds of 85%, those 2 were 393.

+

10min Airdyne @ Z1

+

Mobility w/ Remaining time

9/23/14

A. Push Jerk - 3 perfect TnG reps @ 145-165# on the min for 10min

165 all 10

3 or 4 reps were on the toes and a couple others were press outs cuz of poor drop. Focused on widening feet a bit and wore olys.

+

10 Shoulder Press @ 115#

10 Strict CTB Pull-ups

Rest 90sec

x4

R1: 0:51 ub

R2: 0:47 ub

R3: 0:54 ub press, 8,2 ctb

R4: 1:28 ub press, 4,2,1,1,1,1

This was a good upper body day

9/22/14

A. Squat Snatch x1 + High Hang Squat Snatch x2 - build to max of the complex; rest as needed

155

No fails til 165

B. HB Back Squat - 3 x 3; rest 2min (increase load from Sep-15)

255

2 reps on my toes, rest were good

C. GH Raise - 3 x 5-6; rest 90sec (increase ROM)

Controlled whole rom on first 2 sets and close on 3rd

+

21 deadlift 115# 

7 power snatch 115# 

rest 6 min 

x3 sets 

R1: 0:44 ub, snatches weren't real smooth 

R2: 0:43 ub, snatches were better

R3: 0:41 ub

This was fun at that weight