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Thursday, 09.20.12 – Make-up/Skill/Recovery
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Testimonials
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Previous post: Wednesday, 09.19.12 – Training
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{ 16 comments… read them below or add one }
SHE
Row, 3 x 350m @ 95% effort; 3:00 rest
5:00 rest
10:00 @ 90% effort of [10 wall balls + 10 toes-to-bar + 25 double-unders]
8:00 rest
Row, 3 x 250m @ 95% effort; 3:00 rest
forgot to record first 350m row, then 1:23.5, 1:24.1
+
4 rounds + 7 WB
+
58.2, 57.7, 56.9
being
A. clean and jerk – take 10 min to find a max
B. standing triple jump – 3 attempts for max distance in feet/inches
C. Row 500 m; rest 90 sec; Row 500 m – score as 1K
A. 200 – New PR by 15lbs
B. 20’1″
C. 1:46.1 + 1:48.5 = 3:34.6
Nice pr!
40 min of moderate leg effort squash (trying to stay disciplined on off days)
+ 35 min of lower body mobility
+ 20 min of upper body mobility later tonight…
OPT
being
For time:
50 wall balls – 20/14# to 10ft
Run 400 m
35 wall balls – 20/14# to 10ft
Run 800 m
20 wall balls – 20/14# to 10ft
Run 1200 m
18:11
8:00 to build to max power clean
2:00 rest
8:00 AMRAP power cleans @ 90% of max
264 (PR by 4)
+
26 @ 237
5 rounds, 2 min rest
Press 3rm,
max strict pull ups +25lbs
135/11, 140/8, 140/8, 140/7, 145/5
8 rounds, 90 sec rest
Squat 3@65%=250
20yrd flying sprint
Complete
OPT – see SuperDave
21:03
No me gusta wall balls, but happy to train some of my weaknesses
I like to call today “hello comfort zone, i’ve missed you”
A. Snatch pulls, 3 x 3 @ 120% of max snatch; :90 rest
B. Power snatch, catch just barely above parallel, 5 x 3 @ 70% effort; :60 rest
C. 1&1/4 high-bar back squat, 5 x 5-7, 30X0; 3:00 rest
D. Muscle snatch, 5 x 5, 12X1; :90 rest
A. 156 – my poor thumbs.
B. 75, 85, 85, 85, 95
C. 95, 105, 115×6, 115×5, 115×5 – yeah, i’d be content to never do these again. kept falling/leaning forward.
D. 65, 65, 75, 75, 75
5 rounds, 2 min rest
Press 3rm,
max strict pull ups +25lbs (dead hang)
135/7, 155/6, 165/6, 175/6, 185/5. PR for 3RM.
8 rounds, 90 sec rest
Squat 3@65% 1RM
20yrd flying sprint
Complete @ 275. Athletic stance
8 rounds, 90 sec rest
Squat 3@65%=250
20yrd flying sprint
SHE
Row, 3 x 350m @ 95% effort; 3:00 rest
5:00 rest
10:00 @ 90% effort of [10 wall balls + 10 toes-to-bar + 25 double-unders]
8:00 rest
Row, 3 x 250m @ 95% effort; 3:00 rest
1:23, 1:22, 1:24
+
5 rounds + 10 WB
+
Rowed the last 3 at home – didn’t get times just rowed my brains out x3
Thanks for the support Stephanie. Sorry I had to ditch. Bad day….
OPT
being
see SuperDave
15:44 Rx’d
+
MWOD #46 and some MU and DU practice
SHE
Row, 3 x 350m @ 95% effort; 3:00 rest
5:00 rest
10:00 @ 90% effort of [10 wall balls + 10 toes-to-bar + 25 double-unders]
8:00 rest
Row, 3 x 250m @ 95% effort; 3:00 rest
1:20, 1:23, 1:26
+
5 rounds + 5 WB
+
:59, :59, :57
W2D2:
A. Power cleans, 12 x 3 @ 75-85% of max; begin a set every :60
B. Close-grip bench press, 3 x 4-6, 31X1; 2:00 rest
C. Overhead walking lunge steps, plate w/arms locked, 3 x 16 continuous; :90 rest
- again, as heavy as possible on B and C
A. 80 lbs
B. 70(6)- 75(6) – 80(3)
C. 35-45-35
8 rounds, 90 sec rest
Squat 3@65% 1RM
20yrd flying sprint
Complete @ 225
Olympic lifting
Warm up–10k bar behind the neck press (10)
snatch balance (5)
15k bar behind the neck press (5)
snatch balance (5)
Snatch- below the knee blocks 6-8×4
4(20k) 4(22k) 4(25k) 4(27k) 4(30() 4(30) 4(32)4(35)
Squats- back 4×5
5(35) 5(45) 5(50) 5(50) 5(52)
Behind the neck press 4×5
5(20) 4 times
Pull complex [(Romanian deadlift, power position, pull up)x2] x4
4 sets @ 35k
Good mornings 3×10 45# bar
basically the same as Tuesday!