Training last 3 days

Tuesday March 11, 2010

part 1:
5 sets for max weight used:
Power Clean x 1
Front Squat x 1
Push Press Overhead to back rack x 1
Back Squat x 1
Push Press Overhead to front rack x 1
repeat sequence 7 times; weight cannot rest on ground in set
rest EXACTLY 5 min b/t sets

rest as needed

part 2:
Row Sprints:
60 sec @ 95%
2 min rest x 5
rest 10 min
30 sec @ 100%
2 min rest x 5

Part 1:
132/153/163(4)/163(4)/163(5)
153/210 = .73
Every fail was due to grip...

Part 2:
328m (1:31.4)
327m (1:31.7)
326m (1:32.0)
325m (1:32.3)
323m (1:32.8)
182m (1:22.4)
179m (1:23.7)
175m (1:25.7)
178m (1:24.2)
178m (1:24.2)
total meters - 2521m

Wednesday March 10, 2010

for reps:
Running Clock CTB unbroken chin ups
rest 2 min
Running Clock Burpees
(once you begin chin up set, you cannot break by coming off bar OR by hanging - i.e. you must be constantly moving; either constitutes a stoppage; chest to deck and jump with arms fully extended straight overhead at top of burpees)

CTB - 13 + 8
Burpees - 14 + 12

Thursday March 11th, 2010

part 1:
for loads:
A. Power Snatch Cluster - 1.1.1 x 7; rest 3 min
B. 16" Close Grip Bench Press - build to a 1RM; rest as needed
C. GHD Sit Ups - 20 reps x 5 sets; rest 30 sec
(rest exactly 10 sec b/t attempts in A; 3 reps per set)

rest 15 mins

part 2:
Run 10 min warm up, then..
Interval Runs:
30 sec @ 50%/30 sec @ 95%/30 sec walk x 8
walk 5 min, then...
Run 30 sec @ fastest 400 m pace; walk 90 sec x 3
walk 5 min cool down

Part 1:
A. 132/152/182/192/198/200/205(2)
B. 250lbs
C. unbroken x 5

`

Part 2:
As Rx... didn't feel to bad. Hips were screaming a bit...