Friday April 27, 2012

AM
Airdyne 40 min Z1

I was able to maintain a somewhat constant heart rate of 155-160 for the duration of the 40 min

Noon

A. Front squat 10, 8, 6, 4, 2; rest 3 min
B. 20 squat snatch for time 185#

Friday April 13, 2012

AM
AD 35 min z1

Noon
A. Snatch high pulls 5, 5, 3, 3, 1; rest 3 min
B. Behind the neck snatch grip split jerk 3, 3, 3; rest 3 min

PM
15-12-9
Thruster 135#
2 pood KBS
CTB chin ups


Results
AM
35 min Z1 felt good on the legs and the mind


Noon
High Pulls 5@225, 5@275, 3@295, 3@315, 1@335
then
185, 205, 225 for the behind the neck snatch grip split jerks


PM
5:34

Thursday April 12, 2012

Run 30 min easy

Wednesday April 11, 2012

AM
Run 30 min z1

Noon
A. Clean and jerk 3, 3, 3; rest 3 min
B. Amrap TnG clean and jerk doubles @205# in 8 minutes

PM
5 sets @97%
Row 1 min
Rest 6 min


Results:
AM
Run felt great.  I was at an easy Z1 pace which was about a 7:45 minute mile


Noon
C&J - 225
C&J doubles @ 205 13 total couplets 


PM
Round 1 - 345m @ 1:26.9 pace
Round 2 - 336m @ 1:29.2 pace
Round 3 - 339m @ 1:28.4 pace
Round 4 - 319m @ 1:34.0 pace
Round 5 - 316m @ 1:34.9 pace

Tuesday April 10, 2012

100 TGU not for time 1.5 pood


Results
This was a good grinder day.  I did 2 TGUs per arm before switching and did 10 before standing up and shaking out.  This wasn't for time but if it was I would have stopped timing it at 44:55.

Monday April 9, 2012

AM
Row 5 min z1
+
Row 30 sec 90% aer
Row 30 sec 50%
x20
+
Row 5 min z1

Noon
A. Build to a 1rm power snatch
B. Perform 3 TnG reps on the minute with 70% 1rm for 8 minutes (stop
if you fail)

PM
5 burpees AFAP
AD sprint 15 seconds @100%
Rest 3 min
x4
+
5 CTB chin ups
Row sprint 15 sec
Rest 3 min x4

Results:
AM
30/30 Row felt good.  I think I've got a good breathing technique for the faster pace which allows me to not fatigue as quickly.  My club just picked up a Woodway Curve treadmill and Im curious to see how Id do with MAP training on it.

Noon
PS - 135, 155, 175, 195, 205 fail
70% omem 3 - the 70% felt light and fast for the duration of the 8 rounds.  I felt as if I could have gone for another 5-6 rounds more

PM
ALP-1
First bunch felt great.  Burpees felt quick, and I did not show signs of fatigue 15 seconds into a 100% sprint.
Second bunch felt great as well but I need to work on my CTB rhythm.  There were times when I would get messed up and correct by muscling the movement but I know I could get more efficiency from if I was better at it.