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.

2/25/13

Training Group
AM
A. Snatch DL + Hang Snatch (above knee) - 5 x 2 (light, under 50% of 1RM)
75,75,85,85,85

B. Snatch - 2 x (1 x 75%, 1 x 80%, 1 x 85%)
145,155,165

6 Rounds of:
10 Deadlift @ 175
15 HR Push-ups
Rest 45sec between rounds
32,32,31,30,31,33

5 Rounds @ 75-80% effort; 30min time cap
400m Run
6 Strict HSPU
8 T2B
10 Hang Power Snatch @ 75#
40 Double-unders
Time: 19:54

WORKLOAD =969.2

1/19/13

A. 2 Position Snatch (Power/Above Knee) – 4 x 1 (keep it light)
95

B. Snatch – 6 x 1 (80% of heavy Snatch from Friday)
145

3 Rounds for time of:
400m Run
21 KB Swings @ 53
12 Burpees
Time: 8:21

Rest 10-15min

3 Rounds for time of:
500m Row
15 Box Jumps
10 Thrusters @ 95
Time: 10:00

11/13/12

Tuesday 121113
AM
WARM-UP
1000m Warm-up Row - 4:00

Weak Skill 1 (2 x 5 deficit HSPU, 2 x 3 MU, 100 DU)
Hspu deficit w 45#

OLYMPIC
Power Clean + Hang Power Clean + Jerk 5 x 1+1+1 (Build to 80% of HPC quickly) - 210

5min EMOM of 4 Hang Clean @ 185 + 4 Burpee Bar Over
20,18,18,17,17

STRENGTH
Front Squat 4 x 3 @ 80% - 215

Bent Over Row 3 x 8 (moderate) - 185

Box Step-up 3 x 6/leg (moderate) - 95

CONDITIONING
4 Rounds of:
400m Run
7 Thrusters @ 95#
7 Ring Dips
Time: 9:55