Fitness:
A. OHS 5,5,5,5. Try to build just a bit from last week.
B. Front-Rack Russian Step-ups @16- 20″; 20 reps x 3- 4 sets; rest 2 minutes. May hold KB.
+
for time
run 400m
50 thrusters- moderate
run 400m
Performance:
B. Front-Rack Russian Step-ups @ 16- 20″; 20 reps x 4 sets; rest 2 minutes
+
For time:
400m Run
50 Thrusters @ 95#65#
400m Run
+
For time:
400m Run
50 Thrusters @ 95#65#
400m Run
sub row if weather does not cooperate. 6am class please keep large doors shut and exit and enter through side door.
A. 95, 115, 115, 115, 115. Not going to go over 80% for a few weeks to get technique back on tracks
ReplyDeleteB. 95x20, 95x20, 115x20, 115x20
C. Subbed rowing. 9:51. Legs were fatigued from step ups and rowing.
A. 95, 105, 115, 125, 135 felt pretty decent today. Enjoyed 2 weeks of no misses under moderate load. Might load a heavy one up next week
ReplyDeleteB. 95x20 85x20 85x20 85x20 these hurt my right ankle on push offs. Still felt effective under light weight tho
C. Subbed 400m row. 7:37
6AM Club Sweat Sesh - 570 cals
ReplyDeleteride the Airdyne for 50 mins
first 10 mins at z1 pace
second 10 mins, on the top of every minute pedal hard for 12s, pedal easy for rest of min.
third 10 mins at z1 pace
fourth 10 mins on the top of every minute pedal hard for 12s, pedal easy for rest of min.
fifth 10 mins at z1 pace.
A. 85, 95, 105, 125, 135
ReplyDeleteB. 85x20, 75x16, 75x16
C. 8:45 subbed rowing
A, 135x2, 145x2, 155, 165, 185
ReplyDeleteB. 95x20x4
C. 7:41 Rx. Crushed Pat on this one.
A. 135x2, 145(1), 155,165. with an assload of misses today. Had to figure something out and I did on 165. JOy.
ReplyDeleteB. 95,105,115,115. Stopped on the set of 115 5 and like 15 reps and then finished.
C. 8:40
not a good training session today. 1 in 5 will be bad they say
A. Snatch pulls 165
ReplyDeleteB. 55/45# KB
C. 8:50 (front squats for thrusters)
A: built to 115#
ReplyDeleteB: 3 sets with 75#
C: 7:07, RXed ran 400m... Probably a result of taking it easy on B, still pretty happy with the time