2013

Wednesday 1-2-2013
3 sets @95%. 4 min rest bw
20 burpee box jumps 24"
20 kipping hspu
10 rope chin ups
20 sit ups
100 double unders
1. 6:17

2. 6:55

3. 6:28

 

Thurs 1-3-2013

Row 500 @1:51.5 x10

Rest 2:30 b/t sets and 6 min b/t sets 5/6

Times: 1:51.6,5,5,5,4,4,5,5,5

 

Fri 1-4-2013 OFF

Sat 1-5-2013
A. Front squat clusters 2.2.2.2x5; rest 20 seconds/rest 3 min
185-195-200-200-200 

 

B. Squat snatch 1, 1, 1, 1, 1, 1; rest 2 min

123-133-138-138-128-128X

troubles with catch/ bottom position, same as usual. 138 didn't feel great so i backed down 10# for the last couple. Missed last rep (bar too far forward). Repeated it to finish and it was more like a power snatch with a squat, not good.

 

C. On the min for 12 min; 4 squat snatch @57% 1rm Used 88#.

+
21-15-9
Deadlift 205# did 21ub, 5-5-5, 4-3-2

Box jumps 24" continuous but slow. used old regionals standard (stand/control on top of box).

5:00

like i said above, discouraging to be so far off regionals time (3:30). mostly due to slow deadlifts. by the time i got here in the workout, i felt worn out. on the upside, afterward i got some good technique tips for those stand-up box jumps and i think in the future they'll be more efficient, quick, etc.