10/11/13

4 Rounds @ 85%

400m Run

7 Snatches @ 135

15 Pull-ups

Rest 3min b/t rounds

This felt good. Started out slow on run and got faster. All singles, UB pull ups.

R1: 2:46

Avg hr 152, max 174/107, cals 37

R2: 2:42

Avg hr 159, max 179/122, cals 40

R3: 2:37

Avg hr 162, max 180/121, cals 42

R4: 2:35

Avg hr 162, max 179/126, cals  42

+

4 Rounds @ 85%

400m Run

7 Clean & Jerk @ 165#

15 Burpees

Rest 3min b/t rounds

This one hit the lungs more than the other. All c&j singles seamless transition. Burpees UB

R1: 3:28

Avg hr 163, max 173/128, cals 63

R2: 3:18

Avg hr 162, max 174/126, cals 63

R3: 3:22

Avg hr 162, max 175/130, cals 63

R4: 3:09

Avg hr 161, max 175/ 120, cals 62

12/21/12

OLYMPIC

1 x Power Clean + 1 x Hang Squat Clean + 1 x Power Jerk + 1 x Split Jerk - 5 x 1 (work all sets @ 75% of Power Jerk)
185


3 Position Power Snatch (work from the top down: Power/Above Knee/Below Knee) - 5 x 1 (work all sets @ 70% of Power Snatch) EXAMPLE VIDEO - this is the basic idea, except we are working the progression from the top-down
135

STRENGTH


Banded LB Back Squat - 5 x 3 (Bar weight should be light. the key here is to pick a load that allows you to be fast and work against accommodating resistance, not to just squat heavy with bands)
185



CONDITIONING

Run - 4 x 400m @ 80,85,90,95% - rest 3min btw rounds
65,64,69,69

Rest 5min

Airdyne - 10min @ Z1

Notes: Z1 corresponds to a pace that you can hold while maintaining a conversation. It should not be easy but should not require you to "catch your breath" in order to talk.

Endurance WOD

Endurance WOD

4x400m sprints for time, 90 sec rest
Time: 72,62,59,59

6x15m Prowler push 310lbs

http://vimeo.com/39909044