6/4/12

Monday - Snatch tech + Jerk tech + DL Speed + KBS heavy + Prowler Sprint

A. Power Snatch Cluster, 1.1.1 x 3 sets, 2 min - 135lb per set

B. Squat Snatch Cluster, 1.1.1 x 3 sets, 2 min - 145lb per set

C. Behind the Neck Split Jerk, 5-4-3-2-1, 2 min - start @ 135lb, add 10lbs per set - focus on fast drop underneath bar with elbows locked

D. DL @ 13X1, 2 reps @ 70% RM x 6 sets, 1 min

E. Russian KBS - 97lb, 15 reps x 5 sets, 2 min

F. Prowler Push @ 185lb, 10 sec all out x 5 sets, 3 min

Did dead lifts @ 300#
Everything else complete and felt great.
Prowler was heavy but once I got it moving it was ok.  Looking forward to next week's testing!

6/2/12

Saturday - AM - MAP Multi, Noon - MAP Running

AM

10 sets @ moderate effort:

3 Muscle-ups

6 HSPU

9 Chin-ups

12 Wall Balls - 20#

1 min b/t sets

seconds- 68, 68, 67, 67, 65, 65, 66, 67, 66, 65
felt good to do some upper body stuff.  Breathing was good, shoulders got fatigued.

Noon

Run 200m @ 90% effort every 90 sec for 30 minutes - goal is 45 sec per set, or less

Complete- first 2 were 47, 46 seconds.  Next 12-14 were 43 seconds, last few were 45 seconds.
Challenging but good.

6/1/12

Friday - Snatch intense + Jerk intense + Back Squat with Chains + Throwing/GH Raises

A. Squat Snatch, build to 95% 1RM - go for a PR if it feels good, if not, do not attempt it

B. Split Jerk @ 85% 1RM, 2 reps x 5 sets, 3-4 min

D. Back Squat with Chains @ 20X1, 2-3 reps x 3 sets, 4-5 min - 3 ball busting sets

E1. Overhead Med Ball Toss, 5 max effort reps x 5 sets, 10 sec

E2. GH Raises @ 30X0, 6-8 reps x 5 sets, 3 min - hands on head, add DB if possible

A. built up to 215 felt good, tried 225 twice couldn't stick it.  Felt heavy off the ground
B. @ 240.  Felt strong
D. 315, 325 (2), 335 (2) + chains.  HEAVY!
E1/2. First 3 sets w/ 10# weight for 8 reps, last 2 with no weight b/c it started getting sloppy.  Feeling better

5/30/12

Wednesday - AM - MAP single, Noon - Z1 Row

AM

5 sets @ moderate effort:

1 minute Run

30 sec recovery

1 minute Wall Balls - 20# to 9 ft

30 sec recovery

1 minute Box Jumps - 24" - step down

30 sec recovery

Run- about 200m/set.  Maybe a bit more, felt pretty good.  Same distance every set
Wall Balls- 33/set.  Legs and breathing fine, shoulders got fatigued on last 2 sets
BJ- 21-21/set.  Just felt heavy on these, breathing was ok.

Noon

Row 30 minutes @ 50% effort

5/29/12

Tuesday - AM - LP1/LP2, Noon - Z1 Run

AM

5 x Row 30 sec ALL OUT, Rest 3 min (add 30 sec to rest each set)

Meters- 169, 169, 169, 170, 171

+

10-15 min rest

+

5 x @ 95%: 15 Thrusters - 95lb/20 sec Airdyne, Rest 5 min (add 30 sec to rest each set)

All thrusters 26 seconds, All 9 Cal on the AD
Didn't have much pop on the thrusters or the AD.  Not sure if it's the strength work before this day or just not being in shape for this but the lactate stuff hasn't felt good since regionals.  I could only get the row down to about 1:25.  My PR 500m is 1:31 and I'd like to get that down under 1:30 but not going to happen if I can only get down to 1:25 on all out efforts.  
Onward

Noon

Run 30 minutes @ 50% effort

Complete followed by 10 min in cold bath

5/28/12

Monday - Snatch tech + Jerk tech + DL Speed + KBS heavy + Prowler Sprint

A. Snatch Balance @ 155lb, 3 perfect reps x 5 sets, 2 min - pause 1 sec in bottom of Squat each rep

B. Power Clean. Push Jerk. Split Jerk, 1.1.1 x 7 sets, 1 min - start @ 155lb, add 5 lbs per set, each rep done perfectly, no rushing reps

D. DL @ 13X1, 3 reps @ 65% RM x 6 sets, 1 min

E. KBS - 40kg, 15 reps x 5 sets, 2 min

F. Prowler Push @ 115lb, 25 sec all out x 5 sets, 4 min

A. felt good 
B. Felt fast and efficient, especially on the jerks
D. @ 280 felt a bit heavy but still good
E. Grip on last two sets was a struggle, other than that, all good
F. Felt heavy, didn't have much drive but moved it the same distance every time and recovered fast

5/26/12

Saturday - AM - MAP Multi, Noon - MAP Running

AM

10 sets @ high/consistent effort:

10 KBS - 32kg

10 Burpees

30 sec b/t sets

14:27 total time, felt a little sluggish.  Breathing was not really the problem although it was high. 

Noon

5 x 3 min Run @ 80% effort/Walk 1 min recovery

Complete, felt good.