8/3-4/12

Friday2 - Jumping + Squat Clean intense + Squat with Chains + OHS/Pull intense + Core

A. Standing Broad Jump, 1 max effort rep x 7 sets, 1 min - make sure your hips/calves are warm before this

B. Squat Clean Cluster, 1.1 x 3 sets, 5 min - no fails

C. Squat Clean, 1 x 3 sets, 5 min - fails allowed

D. FSq @ 33X1, 3 reps x 3 sets, 3 min - 80-85% effort/high speed out of bottom

E1. OHS @ 33X1, 5 reps x 3 sets, 2 min

E2. Wtd Pronated Grip Chin-ups @ 30X0, 2-3 reps x 3 sets, 2 min

F. Weighted GH Sit-ups @ 30X0, 10 reps x 3 sets, 1:30 min

A. all around 88-90"... I know, not very good.
B. 245, 255, 265 felt good
C. 280, 290 (PR), 300 (f).. really wanted 300 but wasn't there yet.  It's close though, feeling good on these.
D. 225, 235, 245 all strict tempo and fast out of the bottom
E1. 175, 185, 195.  Strict tempo makes these tough but wrist were the main thing hurting.  Squat felt great.
E2. 88lbs all sets for 3 reps, tough
F. 10lbs held on chest, made sure of slow tempo down and these hurt towards the last few reps.  


Good day

Saturday2 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Multi (low % - 10/10)

10 minutes of work @ 75% effort:

Row 300m

10 hand release push-ups

10 kbs - 24kg

--5 min recovery

10 minutes of work @ 75% effort:

Airdyne 1:30 min

60 sec Burpee Box Jumps - 14"

--5 min recovery

10 minutes of work @ 75% effort:

Row 300m

10 Push-ups

20 Back Extensions

Run complete- felt good.


1st set- 5  rounds even, row pace stayed @ 2:00/500m
2nd set- RPM AD stayed at 63ish, BBJ reps- 13, 13, 14, 14
3rd set- 4 rounds + row + push ups + 4 back ext


This was tougher than I thought it would be.  Breathing was higher than I figured it would be but still felt good.


I think I'm able to push a little bit better on the pace on MAP sessions w/ Row/AD vs Run b/c the pace is staring me in the face.  Not sure though.