Training December 26th and 27th, 2012

27th

5 min @ 90%:

5 Ring Dips

10 KBS - 32kg

15 Box Jump Overs - 20" 

4 rounds plus 21 reps

--5 min rest

5 min @ 90%:

9 C2B

12 Wall Balls - 20#

15 cals AD

3 rounds plus 7 reps.

--5 min rest

5 min @ 90%:

15 Burpees - no jump @ top

15 GH Sit-ups

3 rounds.  GH sit-ups were tough for some reason. Usually good for 20-25 unbroken easy. 

--5 min rest

5 min @ 90%:

50 Double Unders

15 OHS @ 45lb

3 rounds plus 50 reps. missed a lot of double unders. 

26th

A. Snatch, build to a 2RM - 5 sec b/t reps

B. Back Squat with Chains @ 20X0, build to a tough single

C. Power Clean and Push Jerk Cluster, 1.1.1.1.1 x 5 sets, 2 min - no fails, just hard sets, start @ 185lb

D. Airdyne Sprint, 5 sec ALL OUT every 30 sec for 10 minutes

A. 175.    hit 185 for one, which is a true full snatch PR, missed 2nd rep.   tried 195 2x and just missed twice.  Just need to be more stable in bottom and I can snatch 200#. 

B. 295 + 19# of chains per side.  

C. all sets at 185.   Probably could have handled a bit more weight but PJ is ugly due to shoulder flexibility. Wanted to keep it lighter and try to focus on snapping under. 

D. 113 total calls, 1.5 miles. Did not pedal during rests.