4/12/12

Thursday - DL intense + Oly intense + Oly Stamina + Airdyne LP1

A. Squat Snatch, build to a heavy single

B. DL, build to a moderate single

C. Clean and Jerk, 10-10-10, 7 min - all reps must be touch n go (set must be completed under 1 minute)

D. Airdyne Sprint @ 97%, 30 sec x 5 sets, 2:00 min recovery

A. 205, 215(f). 205 felt light, 215 wasn't there but snatch is feeling good. Could have easily got 215 or more if I was going for 1RM I believe

B. built to 395 quickly, felt good but didn't want to push it.

C. 165, 185, 185 (got your email after I did this) 165 felt great, 185 was rough but I got it. first set was like 40 seconds, 2nd was like 50, last was like 45

D. Did 4 row sprints, got your email, rested about 5 min and did 3 run sprints.

For time:

10 unbroken DL - 315lb

9 Muscle-ups

8 unbroken DL - 315lb

7 Muscle-ups

6 unbroken DL - 315lb

5 Muscle-ups

4 unbroken DL - 315lb

3 Muscle-ups

2 unbroken DL - 315lb

1 Muscle-up

8:24

Deads felt pretty good, muscle ups I did 6,3/3,2,2/3,2/3/1- failed 4th rep on set of 7 and came off the 2 DL and failed my last MU @ 7:58. Frustrated about the failed reps. Took too long of breaks b/w I was thinking this would be faster than my 21-15-9 DL/BJ wod from last year. Felt pretty good but disappointed in the time, don't have anything to compare to though.