3/27/15. 15.5

15.5

Time: 8:59

27 ub

21 11, 8,2

15 6,5,4

9 5,4

This is the best I ever performed thrusters in a workout I believe.

3/25/15

20min z1 ad

Avg hr 114, peak 164, cals 63, rec 44

I got carried away singing and hit 164 by accident, it was only for a few sec

3/24/15

A. Front Squat - 3,3,3,3; rest 3min (build quickly, keep volume of heavy efforts low)

185, 205, 225, 245(2)

B. Squat Clean - 3 singles on the min for 10min @ 185-205# (battery-type effort, not maximal)

Did 5 sets w 185 and stopped. It was becoming maximal

+

30cals Row

15 BBJ @ 24"

10 Thrusters @ 115#

Rest to full recovery

x3-4 sets (by feel)

R1: 3:39

R2: 3:45

R3: 3:44

R4: 3:20

Sideways bbj are way faster than facing. I'm way faster on thrusters when breathing at top. First set was 6,4, last 3 sets were ub w breathing at top. Rows were between 1:16 and 1:30 each time.

3/23/15 15.4 redo

15.4 redo

73 reps, 2:11 tiebreak

4 no reps

All 3s

3/20/15 15.4

15.4

70 w 2 no rep on hspu. 15 set is where u make ur money (and 18 for u). Cleans were easy. Just in way. Hspu were 3, 6, 6-3, 8-4, 5-3-3-2-2, 4

3/18/15

Mar-18
6min AD
6min Row
6min Jog/Walk (maintain HR in desired zone)
6min Row
6min AD
all @ EN1/2 Pace (120-150 / 140-160 BPM)

Avg hr 131, peak 159, cals 431, rec 42

R1-5 avg hr

125

133

124

133

139

Fun, beautiful day

3/17/15

A1. Powerclean 80% 3 x 5 - 215

Singles

A2. Strict HSPU - 3 x 5.5.5; rest as needed b/t clusters + 2min

15 sec 1st set

30 second

45 third

B. Ring Dip - 3 x 5.5.5.; rest as needed b/t clusters + 2min

10 sec first set

10 sec

10 sec

+
5min AMRAP @ EN3 pace (160-175 BPM)
20cals AD
10 KB Swings @ 2p
Rest 2min

R1: 4+3 cals, avg hr 160, peak 168, cals 83, rec 49

R2: 3+14 cals, avg hr 161, peak 171, cals 74, rec 48

5min AMRAP @ EN3 Pace
20cals Row
10 Burpees
Rest 6min
x2 rounds

R1: 3, avg hr 155, peak 171, cals 97, rec 49

R2: 3+2 cals, 159, peak 173, cals 62, rec 48

+
Row/AD - 10min @ easy recovery pace