Training, Tuesday October 23rd and Weds Oct 24th, 2012

24th

Complete 1 round every 3 minutes for 45 minutes:

3 KBS - 40kg

6 C2B Chin-ups

9 Burpees - no jump @ top

12 Wall Balls - 20#

complete. all rounds about 79s. breathing was great. I felt fine during this. Longer aerobic pieces I almost always feel fine on. 

I felt good for these 3 sessions. 

23rd

Power Clean Cluster, 1.1.1.1.1.1.1.1.1.1 x 3 sets, 5-7 min - 1st set @ 205lb

+

Kipping HSPU, 1 tough rep every 20 sec for 10 minutes - go as deep as possible

+

3 sets:

30 sec Row @ 2:00/500m

30 sec Row @ 1:55/500m

30 sec Row @ 1:50/500m

30 sec Row @ 1:45/500m

30 sec Row @ 1:40/500m

2:30 min rest

+

5 min rest

+

AMRAP Double Unders in 60 sec x 5 sets, 1 min b/t sets

Pc cluster -  205,215,225

Kipping HSPU- 4 mins at 2", 2 mins at 3", 3 mins at 2", 1 with 0".   Doing singles is harder than multiple. Really struggle with this.  Numerous misses.

Rows completed, easy

DU's -  103, 75, 82, 83, 85