Training November 5th-7th, 2012

7th

3 sets:

6 tough touch n go Power Snatch - start @ 125lb

90 sec Airdyne @ 85-90%

120 sec rest

125 -39cals, 135-42 cals, 140-43 cals

+

3 sets:

6 tough touch n go Power Clean and Push Press - start @ 155lb

90 sec Rowing @ 85-90%

120 sec rest
155-431m,165-416m, 170x5 - 422m

+

3 sets:

15-20 KBS - 88lb

90 sec Box Jumps - 30" - step down every rep

120 sec rest
19kbs -24bj, 20kbs-27bj , 17kbs - 26bj

6th

1 Bar Muscle-up every 30 sec for 10 minutes

+

5 unbroken Muscle-ups x 5 sets, rest as needed b/t

+

For time:

Kipping HSPU - 25, 20,15,10,5

Strict Pronated Chin-ups - 10,10,10,10,10

completed 10 total reps.  couldn't hit them on 30s. Learning the form more and more for these and last few reps were ~40s apart. 

complete in ~5:30.  1 minute rest between sets. 

19:21. spent lots of time on the HSPU. first 3 sets of chins unbroken. 

round times:  4:15, 9:08, 13:25, then forgot to record after round 4,  19:21 total. 

5th

A. Front Squat @ 20X1, 1-1-1-1-1, 3 min - build per set

B. Squat Clean Cluster, 1.1.1.1.1 x 3 sets, 5 min - all tough sets

C. AMRAP in 5 minutes:

3/leg Front Rack Forward Lunges @ 135lb

6 Front Squats @ 135lb

A. 250,260,275, 285F, 285, 295. The miss at 285 was technical. 1RM is 315. 

B. 215,225,230 x4.     Was spent on 5th rep at 230 and didn't even try to clean it. 

C. 4 rounds plus  lunges and 2 FS.   Pathetic performance. Just did not feel good. 

*Notes:  I think I respond best to more squatting and heavy pulling frequently. Even if it is just quick touches, just to remind my  body what heavy squat or deads feel like. All lifts have felt heavy recently. *