24-28 September

Mon 9-24-2012
AM
A. Close grip bench press; build to a max 165#, 170X,X
using heavy bag as bench, discouraging to be off previous max
B. High hang muscle snatch 5, 5, 5, 5; rest 2 min 65, 75, 80, 80#.
focused on bar path close enough to move shirt
C. HSPU; amrap in 90 seconds x4; rest 2 min 17, 17, 14, 14.
much worse than hspu monday prior.

PM
Run 45 min easy
Bike 45 min easy

Tues 9-25-2012 off


Weds 9-26-2012
This session was a disaster. First 20min EMOM went okay, then tried to warm up snatch too fast and missed at 95#. Warmed up to 90# in the kitchen but cut after a rep caught high rather than in the squat. Overall, stressed, frustrated, unfocused.

On the min for 20 min:
Odd- 3 power clean @75% 1rm 150#
Even- 6 ring dips
+
On the min for 10 min:
3 squat snatch TnG @60% 1rm 90# -- three sets completed,
then PS first rep on the 4th set and cut it there.


Thurs 9-27-2012
5 x 3 min amrap increasing intensity, 2 min rest
1. 80%: row 100m, 5 burpees, 5 kbs (1.5pd)3 rds + 10m
2. 85%: run 100m (actual: 160m), 20 du, 5 burpees

2 rds + ~60% of run

3. 90%: 25 du, 10 sit-ups, 5 burpees

3? rds + 10du,3 burpee

4. 95%: row 100m, 5 burpees, 5 kbs (1.5pd)

3 rds + 40m
5. 100%: run 100m (actual: 160m), 20 du, 5 burpees

 

2 rds + 90% run