Weekend

Fighting a cold all weekend -- Friday started sneezing at noon, Saturday morning pretty uncomfortable, Saturday afternoon worse. Sunday (yesterday), felt good to get moving on the rower, though breathing was a bit of a struggle. PM session was manageable at home but I think I'd do better to go to a real CF gym. It will be worth the effort to have the right space and equipment. I will talk to some of the coaches in the area about getting in when the gym is closed.

 

Saturday 9-29-2012
A. Front squat @22x1, 8, 6, 4, 8, 6, 4; rest 2 min

155(8) - 185(6) - 195 (4) - 165(8) - 195(3,X) - 195(4)

too light on the sets of 8 then too big a jump, I think.

B. Squat clean 2, 2, 2, 2; rest 2:30

165(2) - 175(2) - 185(1,X) - 185(X)

+
On the min for 20 min:
Odd- 7 CTB chin ups
Even- 7 ring dips
Video of last sets:

 

Sunday 9-30
30-Sep

7am

Row 5 min z1

+

Row 500m @85%

Rest 2 min

x8

1. 1:51.5, 29s/m
2. 1:50.4, 31
3. 1:51.9, 29
4. 1:51.5, 32
5. 1:51.5, 31
6. 1:51.5, 30
7. 1:52.8, 31 (worked harder than 85% this set)
8. 1:52.8, 29

+Row 5 min z1

 

 5:30pm

A. Power snatch clusters 2.2.2.2x4; rest 20 seconds/rest 3 min

all at 115#

 

B. Single leg opposite arm DB romanian deadlift; 10-12x4/leg; rest 1 min bw legs

25-35-44-53 x 12/leg (used kb for last 2 sets)

balance on R leg better than L.

video below one of first two sets, not sure if this is how these should look:

 

C1. Toes to bar; 10 unbroken x5; rest 45 seconds

in doorway -- reps UB but with broken/"double" swing (bar too low)

C2. KBS 35# 20 unbroken x5; rest 45 seconds