27-30 Oct

Saturday 10-27-2012 

A. [did not do as 1 1/4] front squat 5, 5, 5, 5, 10, 2; rest 2 min: 5x 155-175-185-190, 10x 155 (too easy), 2x 205
B. EMOM for 15 min; 3 TnG squat snatch @60% 1rm 93 or 95#? (using ladies bar, but it was marked 35#)
+

(4 hours later) 

Prowler push; 30 seconds @tough effort
Rest 3:30
x8
(rest 5 min bw sets 4/5)

this was very difficult -- did outside on pavement, a downhill-uphill loop. much tougher to push a lighter sled fast than a heavier sled slow-and-steady. 

Sunday 10-28-2012

A. Behind the neck snatch grip push jerk 3, 3, 2, 2, 1, 1; rest 2 min 155(3)-175(3)-185(2)-190(2)-195X-195(1)

the first miss at 195: bad/loose set-up out of the rack, stood around too long before attempting the jerk. no reason not to hit that lift except poor mental focus. 

B. Bent over single arm plank rows 8-10x3/arm; rest 1 min bw arms: 10 x #40-50-60/arm

+
EMOM for 24 min
Even- 5 kipping hspu

Odd- 7 CTB chin ups CTB and HSPU felt relatively easy
+
8 min amrap:
squat clean 135# 37 reps.

Monday 10-29-2012
AM
A. Snatch high pulls  2, 2, 2, 2, 2, 2; rest 2 min 143-153-163-173-173-173

kept it at 173 because got challenging to get all reps mid-sternum height
B. Hang Power clean from below the knee; build to a tough single: hit 185, missed 195, hit 190
C. 3 TnG deadlift on the min for 18 min @70% 1rm @250#

PM

awesome before-storm weather, brisk wind and misty but oddly warm. made me miss rugby practice. running felt slow.

For time:
Run 400m
30 push ups
30 air squats
30 sit ups
Run 400m
20 push ups
20 air squats
20 sit ups
Run 400m
10 push ups
10 air squats
10 sit ups

TIME: 9:49

30-Oct
OFF