Training October 2nd and 3rd, 2012

3rd

AM

21,18,15,12,9,6,3 rep rds for time:

Thrusters @ 65lb

Chin-ups

7:39. I just plain suck at typical crossfit style workouts. I start breathing hard and heavy and I'm done. I wanted this to be in sub 7. I didn't really reach muscle failure just breathing.  All Thrusters unbroken. Chins broke in middle sets intentionally and to breath.

PM

4 sets:

45 sec Row @ 95%

45 sec rest on Rower

45 sec Row @ 95%

8 min rest

1:24.4, 1:25.2, 1:28.5, 1:30.5 were the averages. Each time first set was ~2-4 seconds faster than second set. 

2nd

A. Max Effort OH Toss, 1 max effort rep every 30 sec for 5 minutes - 15-20lb ball

B. Above Knee Hang Squat Snatch, 3-3-2-2-1-1, 2 min - build per set

C. Split Jerk, 3 moderate effort reps x 3 sets, 2 min - skip this part if it hurts

D. Clean, build to a tough single - no fails

E. Back Squat @ 20X1, 3 reps @ 80% RM x 3 sets, 3 min

A. workout done at 5 am so I couldn't toss ball. Worked up to 46" flat footed BJ. Not much pop at 5am

B. 125,135,145(1) 150(1) 155, 165. 

C. 155,175,175. Very moderate but felt good. 

D. ---had to skip because neighbors bitched about weights dropping at 5am. I've been doing it for four years but apparently today was the day. 

E.  @280 complete.