Catch Up

Haven't posted in a long while. Will try to catch up:

Wednesday 3-16-2011
AMRAP in 8 min:
5 ring push ups
10 knees to elbows
15 double unders
7 rds + 16?
PM: z1 Airdyne 30 min

Thursday 3-17-2011 off. Took my nursing boards, passed!

Friday 3-18-2011
z1 airdyne
skill work, prep for tester

Saturday 3-19-2011
10 minute amrap
30 double unders
15 power snatch, 55#
7 rounds 36 reps

Sunday 3-20-2011 off. This ended up being a much needed "reset" day after a high-stress week.

Monday 3-21-2011
6 x 30 ub double unders, 1 min rest
6 sets of 2 quick deadlift, 235#
4 sets 72# kbs x 10 rest 45 seconds
4 sets:
10 burpees AFAP
Airdyne 25 sec @ 95%
walk rest 5 min

Tuesday 3-22-2011
am: flight simulator*, 19+ minutes.
*5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 ub double unders
pm:
A. Push Press - 3,2,1; rest 4 min: 160(2) - 165(F)155(2) - 165. Worse than the prior Tuesday.
B. Hang Power Clean - 2,2,2; rest 5 min: 175 x 2, 180 x 2, 185 x 2
C. row sprint - 15 sec max effort; rest 2 min x 3

Wednesday 3-23-2011
am: 6 rds for time:
15 KBS - 2pd/1.5 pd
15 chin ups
TIME: 9:01
pm: 30 minute z1 airdyne

Thursday 3-24-2011 off

Friday 3-25-2011 prep for tester, z1 stuff

Saturday 3-26-2011
10 minute amrap
30 double unders
15 power snatch, 55#
8 rounds 31 reps

pm:
10 min z1 run
5 min @ 70%
5 min easy and sprint last 10 sec of every minute
5 min @ Z1
5 min easy and sprint last 10 sec of every minute
10 min Z1 cool down

Sunday 3-27-2011
5 sets:
3 tough power clean 145-145-150
5 burpees AFAHP
airdyne 20 sec @ 100%
rest 7 min

Monday 3-28-2011 off

Tuesday 3-29-2011
Airdyne 2 min @ 80% (72+ rpm)
Airdyne 2 min @ 50% (~48 rpm)
x 5

A. Power Clean x 1/Push Press x 3; rest 3 min x 5: 140 - 145 - 150 - 155 (failed 2d pp) - 155 (failed 2d pp)
B. bench press - 5,3,1; rest 3 min: 135(5) -145(3) - 155(1) *no spotter, very conservative*
C. KBS - 2 pd x 10, rest 45 sec x 3

Wednesday 3-30-2011
3 minute amrap x 4, 6 minutes rest
9 deadlift, 105# - 12 push-ups - 15 box jumps, 20"
RDS: 3 + 11 reps, 3 + 16 reps, 3 + 11 reps, 3 + 9 reps

Thursday 3-31-2011
Row Z1 -10 mins
A. Hang Power Clean - 3x3 @ 70%; rest 1 min. 145#.
B Kip technique 3 x 10 sets. Worked on butterfly.
C. GHD Sit Ups - 3x 10 ; rest 90 secs

Friday 4-1-2011 off

Saturday 4-2-2011
AM: 15 minute amrap:
9 deadlift 100#
12 push up with release
15 box jump
Rounds: 14 + 13 reps
PM: recovery/flush
Run 10 min @ Z1
Upstairs sprint 30 sec, downstairs easy x 5
Run 10 min@ Z1

Sunday 4-3-2011
5 sets:
3 squat snatch: 105, 110, 115, 115, 105
prowler frontwards sprint - 10 sec @ 90% effort (prowler + 90, 90, 140, 140, 140)
rest 6 min
+
toes to bar - 15 x 4; rest 1 min (actually rested longer

Monday 4-4-2011 off