Training January 14th and 15th, 2013

15th

AM

3 sets @ 97%;

40 sec KBS - 40kg

40 sec Burpees to 6" OH

40 sec Airdyne

10 min b/t sets

+

20 minute Row @ 50%

20 KBS, 16 burpees, 21 cals

20 KBS, 14 burpees, 21 cals

20 KBS, 13 burpees, 13 cals

4500m row.   2:12/ 500m pace. 

PM

5 sets @ 90%:

15 C2B Chin-ups

75 Double Unders

60 sec rest

68s,69,67, 95s, 100s.   First 3 sets unbroken.  Broke DU's on sets 4,5 and CTB on set 5. Shoulder fatigue was reason for slow down. 

+

5 min rest

+

4 sets @ 90%:

20 Push-ups

300m Row 

90 sec rest

sets between 1:23 and 1:25. 

row pace was 1:37.8, 1:36.6, 1:35.3, 1:37.5.  All push-ups unbroken.  

+

5 min rest

+

3 sets @ 90%:

25 GH Sit-ups

25 Box Jumps - 30" - step down

25 Air Squats

120 sec rest

2:48, 2:53, 2:56.  GH situps unbroken.  BJ and squats slow. broke squats a few times. 

Overall with the double session today I felt fine. I didn't notice any unnecessary fatigue and I was up mentally for both sessions.  The lactic session wasn't too bad until the bike on last set where I hit a bit of a wall on last set and did not finish strong on the bike.  Second session felt good overall but a bit slow on the last triplet, just due to overall leg fatigue I guess.  

I don't mind double sessions now and again when I have the time. I'm not a regional level athlete for the Northeast region so it's not as if I need to prep for multiple wods in a day but I enjoy the training and the process of improving so when it's beneficial I can take on some more doubles.

14th

A. Power Snatch Cluster, 1.1 x 5 sets, 4 min

B. Squat Clean, build to a tough single - not a max

C. Squat Clean. Front Squat, 1.1 per min for 15 minutes - try to use 85% Clean RM

D. Press @ 11X1, 2-3 reps x 5 sets, 3 min - no failing, but all tough sets

A. 165, 172, 175, 175 (1.F) 180 F.   Not very good here. Shoulder tightness wasn't allowing to make lifts. 

B. 265.  felt good and strong here.  Tried 275 which is current PR and just missed forward a bit.   

C. 225x5, 230x4, 235 x3 , 240x3.  Felt pretty good here. Used 85% of today's single. 

D. 145, 150x2, 150x2, 152x2, 153x2.   Not good. old 1RM is 172.  Not sure I could even get 165 now.