8/27-28-29/12

Monday2 - Throwing + Squat intense/Pull intense + SL intense/Pull intense + Core

A. OH Toss, 1 max effort rep per min for 15 minutes - use something that weighs 12-15 lbs

B1. Back Squat with Chains @ 20X1, 2-2-1-1, 3 min

B2. Wtd Pronated Chin-ups @ 31X1, 2-3 reps x 4 sets, 3 min

C1. Barbell Split Squats @ 30X0, 4-6/leg x 3 sets, 1:30 min (30 sec b/t legs) - compare loading to Front Rack version

C2. Rope Climbs, AMRAP in 1 minute x 3 sets, 1:30 min - use a 15ft mark if possible

D. Weighted Side Bridges, 30 sec per side x 5 sets/side, 60 sec b/t sides

A. 12lbs
B1. 315, 335, 345, 355 (f) all w/ 60lbs of chains.  Felt really good until 355
B2. 88lbs for 3 every set, heavy!
C1. 155, 165, 165 for 6 reps/leg.  Front rack was 135 (6), 145 (5), 150, 4 (4)
C2. 3, 3, 2.  Worn out.  not wrapping my feet very well, need more practice.
D. 35lbs on hip.

*Been feeling really worn out at the end of these intense strength sessions.  CNS is getting smoked, not sure why.  May try to decrease the carbs right before and increase them post wod.

Tuesday2 - Bend/Push CP Battery

Power Clean and Split Jerk, 1 rep every 1 min for 10 minutes - 1st @ 225lb

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5 min

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touch n go Power Snatch Cluster, 2.2.2 x 5 sets, 1:30 min - 1st set @ 155lb

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5 min

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9-->1 unbroken Muscle-up Ladder for time 

PC & SJ- 3 sets @ 225, 5 sets @ 235, 2 sets @ 245.  Felt good, especially the Jerk.
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PSnatch- 2 sets @ 155, 3 sets @ 165
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9->1 MU's 13:02.  skipped set of 8 b/c I rushed it.  Did 9 reps, rested 30 sec and went for 8 but only got 7.  waited about 90 sec did 7 again and finished from there in order.  took plenty of rest from then on.  Thought I was going to move faster on that but I guess the pulling muscles were a little fatigued from the 30 Snatches. (weird)

Wednesday2 

AM - Z1 Run

20 min Run @ 50% effort

PM - MAP Rowing/AD

3-5 x Row 500m @ 10-12 sec below 500m PR, 3 min b/t efforts

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10 min

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Airdyne 3 miles for time

Run felt good this morning.  Breathing was a little higher than usual but felt good.

Rows= 1:41, 1:41, 1:42, 1:47, done.  Felt awful.  Got lactic bad after the 2nd one. Almost puked on the 4th one and I never feel that way.  I can definitely tell I haven't done any lactate stuff in a while, which is fine for right now.

AD= 8:36, had no idea what the time frame was going to be here.  Settled in to a nice hard pace, I think now having done it once I can definitely shave a good 20 sec or more off of this. Felt good on the AD thanks to all the aerobic training we been doing on it lately.