For time:
400m run
30 kettlebell swings, 1.5/1
15 pull-ups
400m run
15 pull-ups
30 kettlebell swings, 1.5/1
400m run
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Saturday, 06.02.12 – Training
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Next post: Sunday, 06.03.12 – Recovery
{ 15 comments… read them below or add one }
Squeezed in 20 min of DU practice, now time to drive to distance lands for kids soccer tourney.
Quads better today, credit wedding/reception last night. Stephen, I wish you told us Monday that excessive drinking and lots of bad dancing is key to Murph recovery…
10:00 flat.
I call this workout “Running Away From Super Dave.”
My lungs haven’t been taxed like that in a long time. Good job everyone!
8:25 … Thought I was hyperventilating on run 3
Awesome time!
5:00 Airdyne Z1
+
10 rounds:
1 MU, 10 GHSU, 30 DU
starting every minute on the minute
+
5:00 Airdyne Z1
Hit all my MU! Sneaky way to get me to do 100 GHSU…
OPT
A. Back Squat – 3,2,1,3,2,1; rest 4 min
worked up to 225
B. AMRAP 1-5 unbroken hang clean ladders in 10 min – 155#
2 rounds + 3
9:12 – 3rd run was tough! (clearly need to get back in running shape
haha)
See lee. Cleans at 175#
185, 205, 225 / 205, 225, 245
B: 2 + the round of 3. 36 total
Max snatch – 180 (PR, power snatch)
Max C&J – 235, 255F (PR squat clean, failed jerk x 2)
Front Squat 3 x 3 – 255, 265, 275
30 min snatch work.
OPT
A. Back Squat – 3,2,1,3,2,1; rest 4 min
B. AMRAP 1-5 unbroken hang squat clean ladders in 10 min – 175#/115#
A. 315,335,355,325,345,365
B. 48 reps. (3+round of 2)
A. Snatch, max for day
B. Clean & jerk, max for day
+
3 sets of:
3 front squats, tough
20 pull-ups, COVP
200m run @ 97%
A. 205, 215f
B. 240, 260f
+
205, 215, 220
sub 500 meter rows for runs 11:59 tougher than it looked on paper
10:25
8:39
AM: WOD 10:00 Flat
PM: Squash for 45 minutes