8/31-9/1/12

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

A. Standing Triple Jump, 1 max effort rep x 5 sets, 1 min - make sure your hips/calves are warm 

B. Squat Clean, build to single

C. FSq with Chains @ 33X1, 1 rep x 3 sets, 5 min - full effort 

E1. Snatch Balance, 3 reps x 3 sets, 3 min 

E2. Wtd Wide Pronated Chin-ups @ 60X0, 2-3 reps x 3 sets, 3 min

F. GH Sit-ups, 50 reps for time (under 2 min)

A. felt good, got a better feeling for it.  23ish ft every time.
B. built to 295 w/ no fails, felt good.  300+ next time I 1RM.
C. 275 + 60lbs of chains every time.  felt tough
E1. 185, 205, 225 felt light
E2. 70lbs for 3 each set, heavy.
F. 1:53, last 25 were much slower.  Pleased with this time as it's a major weakness.

Saturday2 

AM - Z1 Run

Run 20 minutes @ 50% effort

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

10 minutes of work @ 75% effort:

Row 250m

10 Thruster @ 65lb

10 Box Jumps - 20"

--5 min recovery

10 minutes of work @ 75% effort:

Airdyne 40 sec

Walking Lunges 40 sec

KBS @ 20kg - 40 sec

--5 min recovery

10 minutes of work @ 75% effort:

50 Double Unders

10 Toes Through Rings

10 Split Jerk @ 65lb - alternate legs each split

1st set- 5 rounds + 15 sec Row
2nd set- didn't count lunges, around 17 KBS/set
3rd set- 4 rounds + 52.  Moved slow, tripped up on the DU's once or twice.  Split Jerk was the hardest just holding weight over head.

Felt good overall.  Breathing was only real high on the last set.