9/3/13 testing day 6

Tue Sep-3

A. Power Clean - build to 1rm, NTE 3 failed reps

95, 135, 165, 185, 215, 235, 245, 255, 265, 270 fail 3x

B. Power Clean - 8min AMRAP @ 90% of "A"

240# for 23, 2 failed reps. Goal was 5 every minute. I did 5 first minute, 2 the second min, 3 the third and lost track after that of what I did each min. This was a lot tougher than expected. Left wrist was hurting because I wasn't catching in a good rack. CP battery anyone?

+

Airdyne - 10min for max cals

Cals: 208, 297 avg watts

This is the worst I've ever done on this workout. Although its also the most work I've ever done going into this workout. My lowest score before today was 222. My quads were tired from the cleans. I should've rested longer between, only rested 10 minutes. One interesting note, the bike said I burned 208 but my hr monitor said I burned 225.

Stats for airdyne:

Avg hr 169, max 181/min 126, cals 225.

5/9/13

Thursday 130509

2 Rounds for times:

3 Burpee Bar Muscle-ups

5 Pistols each leg

20-30 Double-unders (UNBROKEN SETS ONLY)

Rest 60sec between rounds

R1: 1:51.2 (missed on first try of every bar muscle up, sucked at pistols), 25 dus

R2: 1:32.8, 30 DUs

+

16min EMOM

Odd - Front Squat - 4-6 tough reps

185 all sets, 6,6,6,6,4,6,6,4,4 (tough stuff. Did an extra set of 4 for the two sets that I didn't hit 6)

Even - Supine Grip Bent Row - 6-8 tough reps

175 all sets of 8 UB

+ rest no more than 2min

12min EMOM

Odd - BB Step-up - 6-8 tough reps (alternate legs each round)

135 for all sets of 8

Even - DB Chainsaw Row - 6-8 tough reps (alternate arms each round)

100# for sets of 8

+

Airdyne - 10min for Max Cal (300 FY)

216 cal, 312 avg watts