Wednesday, October 30, 2013

10-28-13

10-28-13

A.  Squat Snatch; Build to a Tough Single - Then Drop to 83% & Hit 8 singles;
Rest 2 min Between All Attempts
Warm Up to 135lbs;   2 @ 145lbs;  2 @ 155lbs;  2 @ 165lbs;  2 @ 275lbs;  185lbs;  195lbs;  205lbs;  
215lbs;  8 x 1 @ 180lbs - These felt pretty good today.  All weights up to 205 felt light and fast, for some reason 215 felt much heavier.  All 8 reps at 180 felt great.  

B.  Back Squat; 6,4,2,6,4,2;  Rest 3 min
^ @ 225lbs;  6 @ 265lbs;  6 @ 295lbs;  4 @ 315lbs;  2 @ 335lbs;  6 @ 295lbs;  4 @ 315lbs;  
2 @ 335lbs - These were pretty tough but they felt good.  I can tell a big improvement in knee and hip mechanics.  

+
For Time
30 Thrusters @ 95lbs
15 MUs
60 Thrusters @ 45lbs
30 C2B Pull-Ups
90 Air Squats
45 T2B
13:50 - This was fun but tough.  I broke up the first set of thrusters and MUs  with the intention that I wouldn't burn out my shoulders.  Looking back I should have just gone for it, I broke them 20/10 and 4/4/4/3.  Everything else I just went for.  

10-29-13

30 sec Airdyne @ 85%
30 sec Airdyne @ 50%
x 25
277 Avg Watt;  495 Cal - This felt good today, did it first thing this morning before the 8 o'clock class.  I was focused on keeping the watts higher on the 50% effort segments.  This brought down my 85% effort slightly but it all evened out in the end.  I was keeping between 390 and 430 watt on the 85%.  


10-30-13

OC Throwdown Qualifier #3

4 min AMRAP
8 Thruster @ 115lbs
8 T2B
5 +14;  94 reps - I did everything unbroken, the last 90 sec stated to hurt a bit.  Quads, hip flexors, and shoulders were lit up.  It was pretty fun though.   

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