8/24-25/12

Friday1 - Jumping + Jerk intense + Power Clean/Push + Bend intense/Push + Core

A. Run-in Single Leg Vertical Jump and touch, 1 rep per leg x 10 sets, 20 sec b.t legs (think of how you would approach a basketball hoop from either side, same idea

B. Behind the Neck Jerk, build to a 1RM - take your time, feel it out @ liter weights initially

C1. Power Clean, 2-2-1-1-1-1, 3 min - 3-5 sec b/t reps in the sets of 2

C2. Kipping HSPU to 10" Depth, AMRAP x 3 sets, 2 min 

D1. GH Raise Drop Set @ 20X0, 4.4.4 x 3 sets, 2 min - 10 sec b/t drops - same load as last time

D2. Push Press, AMRAP @ 185lb x 3 sets, 2 min

A. Fun stuff.  Actually got a ball and did lay up drills
B. built up to 295.  frustrated.  I've done 305 before
C1. 235, 245, 255, 265, 275(f), 265(f)  low back got fatigued and had no pull after the attempt at 275
C2. 10, 7, 6, 8, 7, 6.. feeling much better
D1. 30/20/10lbs.  Low back was feeling it and just did 2 sets.  was worn out by this point
D2. 8, 7.  Heavy!

Saturday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Multi - no squat (low % - 10/10)

10 minutes of work @ 75% effort:

10 DL @ 135lb every 2 minutes

Row remaining time

--5 min recovery

10 minutes of work @ 75% effort:

15 Chin-ups every 2 minutes

Airdyne remaining time

--5 min recovery

10 minutes of work @ 75% effort:

20 Push-ups every 2 minutes

Row remaining time

Complete.  First set was the toughest b/c of the deads, all other movements felt good and strong.
Row on first set was around 1:55/500m
AD RPM around 63/64
Row on last set was around 2:03/4