day 30/45

A1. Medium Grip Bench Press @ 40X0; 4-6 x 4; rest 30 sec
A2. DB Walking Lunges @ 1010; 6-8/leg alt'ing x 4; rest 30 sec
A3. Supinated Strict Chin Ups Unweighted @ 52X1; amrap x 4; rest 30 sec
A4. DB Back Extensions @ 4022; 8-12 x 4; rest 120 sec

a1. 185, 200, 210, 215
a2. 25,35,25,25 - using 25lb plates
a3. 11,8,8,8
a4. 8 x 10lb plate x 4

day 29/45

Power Snatch/OHS/Snatch Balance - 1.2.3
(start where you wish, take only 45 sec after each set, add no more or no less than 5# per set; how far can you go?)
+
Split Jerk - 3,3,3,3,3; rest as needed b/t sets
(moderate effort; work on landing)
+
"Annie"
50,40,30,20,10 rep rounds for time;
Double Unders
Anchored Sit Ups

PS/OHS/Snatch Balance
110,115,120 125(F) lost it forward on Snatch Balance. Wrist fatigue came fast with the short rest.

Split Jerk- 115,125,135,150,155. This moderate work was helpful in figuring a few things out.

Annie - 3:55. (PR) Everything unbroken.

day 28/45

day 28/45

Training:
3 sets:
12 SDLHP - 60% BWT
Row 90 sec @ 2K row race pace
rest 2 min

used 115lbs. all SDLHP were unbroken. 500/m row pace was 142.8, 143, 142.8
+

3 sets:
12 thrusters - 50% BWT
60 sec double unders
2 min rest
WOW!. This is was tough. used 95lbs for thrusters. Had no energy for double unders. Reps for DU's were 62,75, 65. This was extremely difficult.

+
3 sets:
15 chin ups unbroken
20 box jumps - 20/14" unbroken
rest 30 sec

Chins were easy. box jumps were slow steady.

This workout as a whole was an absolute smasher.

Highlights from the Weekend doubles Sunday

part 2:
Row 3000 m @ damper 7
Score = ave watts over 3000m divided by your body weight in lbs
(ex. 340 watt ave/170 lbs = score of 2.0; high score wins)

time was 10:37.7. my watt avg = 291, bwt=188. score =1.55. Pretty pleased with this effort. I rowed 2k at the NE Quals in 6:59. I was at 7:03 at the 2k mark here and still had plenty in the tank. Excellent improvement in 5 months.

Highlights from the Weekend doubles Saturday

part 1:
A1. OHS @ 32X1; 4-6 x 4; rest 120 sec
notes - ass to grass == finished with a 6x125. good step forward on this lift for me.

rest 8+ hours

part 2:
light jog - 30 sec
90% high effort run - 30 sec
walk - 30 sec
repeat 10 times
maintain same high output speed for run for middle 30 sec
this way of running is an excellent way to improve times and form, by set 7 and 8 I was gassed.

Turkey

This turkey was fast, but I caught him during my 4th sprint in today's WOD. Not quite fast enough!!!

day 23/45

day 23/45

Training:
1 min interval runs
(1st 20 sec increasing speed to top speed by 20 sec; 2nd 20 sec maintenance at top speed; 3rd 20 sec decreasing speed from 40-60 sec)
rest/walk 3 min; repeat 8 times

these runs are increasing efforts from 0-20s (80....100%), very high effort from 20-40s (100%) and decreasing effort from 40-60s (100...80%); goal is to understand different speeds to enable to shift gears as needed when needed;

all 8 runs felt good. Running is a skill I feel comfortable with, especially sprinting.
Rest day tomorrow and doubles on Sat & Sun.