Training August 23rd, 2012

23rd
AM
A. Squat Clean and Split Jerk, build to a tough single - no maxes
B1. Back Squat with Chains @ 20X1, 3-2-1-3-2-1, 2:30 min - all tough sets, higher on 2nd wave
B2. HSPU to Depth @ 20X0, 2-3 reps x 6 sets, 2:30 min - no kipping, shoulder width hand placement
C. Sled Sprint @ 100% BWT, 10 sec ALL OUT x 10 sets, 2:30-3 min b/t

A. 235. still more in there but this wasn't terribly smooth so stopped here. 
B1. all sets with 38 lbs of chains added.  255x3,270x2, 280x1,   270x3, 285x2, 300x1. 
B2. 3 reps at 2" x 3.   2 reps at 3" x 3. 
C. complete. distance not measured. each set was the same. 








PM
5 min Run @ 50%
+
3 x 30 sec Uphill Sprint Run near ALL OUT, 4 min walk down
+
2 x 45 sec Uphill Sprint Run near ALL OUT, 5 min walk down
+
1 x 60 sec Uphill Sprint Run ALL OUT
+
5 min Run @ 50%

complete.  60s sprint covered ~320 yards uphill at a steep grade.