August 17-21, 2012

21st

AM

6 sets @ 97%:

5 touch n go Power Clean @ 185lb

10 Burpees to 6" OH

Rest 8 x work time

*Increase Burpees by 2 reps every set

33s, 38,42,46,52,55

PM

3 x 5 min Run @ 85-90% effort/5-7 min walk recovery - most of the working 5 min should be spent uphill if possibl

will complete this afternoon. have a good hill that will allow for ~3-3:30 uphill per set. 

August 20th

AM

4 Position Squat Snatch (high hang, above knee, below knee, floor), 4 reps x 3 sets, 3 min - start @ 115lb, add 5lbs per set

+

Snatch Balance, 5 moderate effort reps x 3 sets, 3 min

+

AMRAP in 20 minutes:

20 Front Rack Barbell Walking Lunges @ 185lb

10 HSPU to 10" depth

4 Pos. Sn.  115,120,125.  complete, no problem. felt good.

Sn. Bal   125,135,135.  Getting better at these. 

20 min AMRAP. -    1 full round plus 20 WL and 7 HSPU.  HSPU to 6" depth. Definitely had to kip fast and powerful for all HPSU reps. One double and all the rest singles on HPSU. WL were in sets of 10 and were power cleaned from the grass. ~6 minutes spent on WL the rest on the HSPU.  

PM

10 sets @ 85-90%:

10 C2B Chin-ups

Run 60 sec

Walk 75 sec

complete. All C2B unbroken easily. All runs ~ the same distance. 

August 19th

AM

A. Split Jerk, quickly build to a tolerable single

B. Squat Clean Cluster, 1.1 x 5 sets, 5 min

C. Front Squat with Chains @ 20X1, 4-4-2-2-2, 5 min

A. 240.  Just missed 250 and 255 twice. It's been a long time since I even loaded 250 on the bar, so this was good and shoulder felt ok. The faster I was and less I pressed out the better shoulder felt. 

B. 225,240, 250(1,F), 255, 255(1,F). Some really tough reps here. 

C. 205,215, 235, 250, 250(1,F)

PM

Row 250m @ 97% x 3 sets, Rest 5 x work time

+

39.2, 39.2, 41.6 

10 min

+

Row 350m @ 95% x 3 sets, Rest 4 x work time

59.9, 60.3, 67.6.  No pop left for these. 

August 17th

15 sec Sled Sprint ALL OUT @ 75% BWT

Rest 4 min

20 sec Sled Sprint ALL OUT @ 66% BWT

Rest 4 min

25 sec Sled Sprint near ALL OUT @ 50% BWT

Rest 4 min

30 sec Sled Sprint near ALL OUT @ 40% BWT

Rest 10 min

complete but forgot to record the the distances so unsure.

+

10 x 30 sec Prowler Push (un-loaded) @ moderate/sustainable pace/30 sec walk

complete

+

10 x 30 sec Airdyne @ 80% effort/30 sec Airdyne @ 50%

Forgot to record this.  Wanna say it was 220.   16 cals during 80% and 6 during 50%.