February 23rd, 2013

23rd

For reps;

1 min C&J @ 135lb

1 min Burpees

1 min Row Cals

1 min Burpees

1 min C&J @ 135lb

77 reps.  +6.   80+ was the goal. I can't drop weights from overhead at 530am anymore due to neighbor complaints. I think if I could have I would have gotten to 80. Lowering the weight slowly and in control on the 2nd set of CJ really slowed me down. I would have been doing fast singles, instead it was do a rep, slowly lower it etc.,   Excuses, excuses. 

breakdown was as follows:

14 CJ

21 burpees

14 calories

21 burpees

7 CJ    

so it went to plan pretty much until the last minute and I was breathing hard and legs were tired .

+

15 min rest

+

10 minutes @ 90%:

10 Toes to Bar

15 Push Jerk @ 75lbs

20 Air Squats

7 rounds plus 3 reps. 

Squats were slow and paused quite a bit. Need more volume squat maybe. Might not be bad for this week while I don't have access to a barbell.  

22nd

5 sets @ 90%:

30 sec Power Snatch @ 75lbs

30 sec rest

30 sec Airdyne

30 sec rest

12 ps per round

~18/round.   low of 16 high of 22. 

+

5 min rest 

+

5 sets @ 90%:

30 sec Power Clean @ 95lbs

30 sec rest

30 sec Box Jump Overs - 24"

30 sec rest

~14 cleans per round

~12 BJ--landed on top each rep, not sure if this was correct

+

5 min rest

+

5 sets @ 90%:

30 sec R Arm KB Snatch @ 24kg

30 sec rest

30 sec L Arm KB Snatch @ 24kg

30 sec rest

13/ arm for all sets