june 19-22

Tues 6-19-2012
8am
part 1:
Run 10 min warm up @ Z1
+
Run 30 sec flat out at high speed; into...
Run 1 min at high speed little less constant pace
Walk rest 2 min briskly x 4
+
Run 10 min cool down @ Z1

9am
1 hr skill work ring HSPU

rest 4+ hours

part 2:
45 mins gymnastics with PJ, then . . .
A. Clean and Jerk - 6 sets of 2 @ 90% effort; rest 90 sec: all at 173#
B. Snatch Cluster TnG reps - 80% - 4.3.2.1/set x 3; rest 2 min: 95-95-105
C. KBS russian x 100 reps at 53#, NFT



Wed 6-20-2012
am??

pm
5 sets for times @ 100%:
20 chin ups
30 push ups
40 sit ups
50 squats
(rest 6-8 min b/t sets)
TIMES: ranged 2:37 to 3:12
Butterfly finally clicked last set.


Thurs 6-21-2012
pm.
gym with PJ x 45 mins
+
muscle-up warm-up: 1-2-3-2x-1 q30 then few clean doubles
+
Row 1K @ 97% 3:33.5
rest 20 min
Row 1K @ 97% 3:35.2
rest 20 min
Row 1K @ 97% 3:37.5
Rows outside in the heat, good session. Finished inside accumulating 2m Lsit.

Fri 6-22-2012
OFF