2-24-14

2-24-14

A.  Power Snatch; 2,2,1,1; Rest 2 min
2 x 2 @ 135lbs; 2 x 2 @ 155lbs;  2 @ 165lbs;  2 @ 175lbs;  2 @ 185lbs;  2 @ 195lbs;  1 @ 205lbs;
1 @ 210lbs - These felt good today, I wasn't going for a max just good quality reps.  The doubles weren't TnG, but lift- reset- lift as quickly as possible.

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4 Sets @ 100%
10 TnG Poswer Snatch @ 95lbs
10 Box Jumps @ 20''
--Rest 4 min--
0:37;  0:33;  0:33;  0:32 - These felt great today, I was totally recovered between sets.

2-25-14

A.  Front Squat;  3 x 3;  Rest 2 min
3 @ 185lbs;  3 @ 205lbs;  3 @ 225lbs;  3 @ 245lbs;  3 @ 265lbs;  3 @ 275lbs;  3 @ 285lbs;
3 @ 295lbs - These felt strong today.  I didn't know with the first open workout on Fri. if I should push the weight too much or just focus on fast bar speed and not struggling terribly on the last set.  All reps at 295 felt good.   

B.  Muscle Ups;  1 Set AMRAP Unbroken
13 - I'm pretty happy with this.  My grip on the turnover into the dip was getting squarely on the 13th so I didn't attempt the 14th.  I was kinda disappointed that I didn't attempt the 14th when I hit the ground.  But this is still a PR.

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3 Rounds
30 Wall balls @ 20lbs
10 T2B
3:59 - I'm pleased with this, my goal was sub 4min.  Everything was unbroken and the transition time was minimal.  

2-26-14

Airdyne 20 sec Sprint @ 100% Slow Spin Recovery 2:10 x 5
23cal;  24cal;  20cal;  20cal;  20cal - These felt good they hurt but I felt good about them.  

Rest 5 min
Airdyne 10 min @ Z1
Complete - My Z1 today was pretty easy, I didn;t look at the Cal after I finished. I just used this time to relax and get my head right for the next 5 weeks.  
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Mobility