10/1-3/12

Week 3

Monday

A. Clean and Split Jerk, build to 85% RM for a single

B. Power Snatch Cluster, 1.1 @ 185lb x 3 sets, 2 min

C. Push Press @ 11X1, 3-2-1, 3 min

D. 30 Muscle-ups for time

A. built to 245- felt sharp until this lift but still belt pretty good.
B. felt surprisingly easy.  
C. 155, 175, 185- this did NOT feel easy.  210 is all time PR on this, 185 was definitely it today.
D. 4:32 PR but still felt slow.

Felt surprisingly good today.  Went into it thinking I'm just going to play it by feel but felt strong and fast.
Press felt weak but not really worried bout it
Muscle ups, PR, but still want faster.  I did 5-5-5-3-2-2--->

Tuesday 

4 sets:

45 sec Row @ 97%

45 sec rest on Rower

45 sec Row @ 97%

10 min rest

+

3k Run @ Z1

Didn't feel like I could go there.  Paces were- 1:29, 1:30/1, 1:31/2, 1:34
Had no push from the quads, looking forward to tomorrow.

Wednesday 

Noon

10,9,8,7,6,5,4,3,2,1:

OHS @ 95lb

C2B Chin-ups

Ring Dips

+

10 min rest

+

21,15,9 for time:

Power Clean @ 95lb

Bar Facing Burpees

+

10 min rest

+

For time:

35 Wall Balls - 20#

Run 400m

30 Wall Balls - 20#

Run 400m

25 Wall Balls - 20#

OHS,PU,RD- 6:55 all unbroken felt good, breathing was under control.  Ring dips were hardest but still not too tough.
PC/Burpee- 5:20- felt awful- felt pretty gassed after the 21 Cleans & my mouth got EXTREMELY dry and had to stop for water.  Burpees were SLOW.  This needs to be faster for me.  Still unbroken just slow.
WB,Run- 8:15- Unbroken and Runs were SLOW- may have paced them a little too much b/c I wanted wall balls unbroken but breathing was high on the runs.  Not a whole lot of push here.
5-10 min cool down on Road Bike.  Recovery has been feeling noticeably better since this weekend.  I guess it's first time I've been in a competitive environment in a while and it was good to really feel recovered shortly after the workouts.  

Thursday - off

Friday

A. Clean and Jerk, build to a tough single - DO NOT FAIL

B. Standing Triple Jump, 1 rep per min for 10 minutes

C. Max Effort OH Toss, 1 max effort rep per min for 10 minutes

D. 3 x Row 500m @ 97%, 15 min rest b/t sets

Saturday 

AM 

8 x 1:30 minute Run @ 90%/1:30 min Walk

PM 

For time:

21 Squat Clean @ 135lb

21 Burpees to 6" OH

21 cals Airdyne

*Goal is sub 2:45 min

Been a bit under the weather since monday and it got worse yesterday.  With the OPTathlon being next week I'm taking off till at least monday to hopefully get to feeling better.