Training September 24th and 25th, 2012

25th

AM

2 tough Kipping HSPU per min for 10 minutes

+

Rest 5 min

+

4 unbroken Muscle-ups per min for 8 minutes

+

Rest 5 min

+

10-->1 unbroken C2B Chin-ups for time

HSPU to 4" for 4 sets, 6" for 2 sets and then last 5 sets at 5".

MU complete. Started to get tough last 2 sets.

2:56. 

PM

For time@ Full Effort - get someone to change your weights, or use 3 different bars:

6 Power Cleans @ 175lb

9 Burpees to 6" OH

9 Power Cleans @ 155lb

9 Burpees to 6" OH

12 Power Cleans @ 135lb

9 Burpees to 6" OH

+

Rest 15 min

+

100 cals on Airdyne for time - Full Effort

2:56. First set of 6 PC unbroken. first set of burps unbroken. 2nd set of PC 4,3,2. Burpees broke at 5 for a breath. Last set of cleans in triples, burpees unbroken fast. Thought this would be lower as I didn't expect to break the cleans as much but lactate in legs was limiter. 

3:58- oof , not good. My 3 minute PR is 100 cals, but done fresh. I couldn't go all out as I was running into class time that I had to coach and I couldn't be writhing on the ground for 15 minutes after. About a 95% effort.  Probably wouldn't have made much difference but I definitely didn't dig in all the way for every second counts type effort.  Legs wouldn't drive hard. 

24th

Med Ball Throwing, 1 max effort toss every 30 sec for 10 minutes - 15lb object

+

3/leg Alternating Single Leg Bounding into 5 sec Sprinting ALL OUT x 7 sets, 1 min b/t sets

+

Push Press, quickly build to 205lb for a single

+

Snatch Pull Cluster @ 1RM, 1.1 x 5 sets, 2 min

+

Muscle Snatch Cluster, 1.1.1.1.1 x 3 sets, 3 min - build per set

+

Squat Snatch Ladder @ 115lb, 10-->1 unbroken for time

Med ball throws complete. Feel good

Love sprinting was definitely tired after

PP- built to 215 quickly. Was pissed about other day and felt need to hit a legitimate heavy single. 

SP complete. 

MS Cluster 115,120,125

SS ladder was a disaster. 20:18 but not as Rx'd.  Did 10,9,8,7 unbroken no problem. Missed on 6th rep when grip gave out. Did the set of 5 and 4, then hit 6 when I stopped using hook grip. Once I stopped using hook grip my arms didn't get smoked so much and I finished after that.   Grip was limiting factor. Little bit of breathing and lactate in legs early.