Week of Training 9-26-11 to 10-2-11

9-27-11

5 sets @ 90-95%:

5 muscle ups

5 HSPU

10 KBS - 88 lbs

10 box jumps - 36"

15 double unders

15 row cals

rest walk 3-5 min b/t set

first four sets from 2:30-2:50, last set the high box jumps caught up with me and it took 3:51

+

1 set all out:

10 burpees AFAP

25 double unders

10 burpees AFAP

25 row cal

1:54 - legs were shot from the high box jumps.

9-28-11

A. Front Squat - 3 x 3 @ 80%; rest 2 min

230 lbs

Reverse Med Ball Toss- 3 reps w/ 8 lb ball

(throws @ 80,80,90,90,100%)

rest 1 min b/t sets

+

Run 30 sec @ 90%

walk rest 30 sec brisk

Run 1 min @ 90%

walk rest 30 sec brisk

Run 90 sec @ 90%

walk rest 30 sec brisk x 4

(work on holding same pace no matter time)

felt good

9-29-11

21,18,15,12,9 rep rounds for time:

Toes to Bar

Thrusters - 95#/65#

10:58 - not my best performance. 5am workouts seem to always lack a bit of pop.

10-1-11

A. Power Clean - build to a tough single in a few sets

255 ties PR. just missed 265 twice.

+

3 sets:

3 tough hang power clean TnG

sprint 30 m increasing speed throughout

rest walk 5 min

used 185, 195 and 200 lbs. sprints felt great.

10-2-11

Row 2K time trial

6:39.8 . 1 second PR from 6 weeks ago. Lots of pain afterwards. Tried to pace at 1:39 per 500m. First 500 was in 1:36 then 1:40,1:41, 1:41.6.