10-12 april

nice to have a couple of more "aerobic" days.

Weds 4-10-2013 

AM Row 5k fasted out of bed z1 22:34.6 

PM
A. Squat clean; build to a tough single - video tough one 195

B. Squat snatch 2, 2, 1, 1; rest 3 min 115-125-135-145x

 jumped to 145 against better judgement, pull was wild and away from body, not even close

+

Airdyne 

30 seconds @85% avg 78-80rpm

30 seconds @50%

x 20

Thurs 4-11-2013

AM

didn't do workout as programmed, assumed same as last week and did . . . 

10m run z1 - 10 x 30 sec 85%, 30 sec walk - 10m run z1

PM

A. Push jerk 3, 3, 2, 2; rest 3 min 165(3)-175(3)-185(2)-190(X), stripped to 175 after the miss and finished with 2 reps 175

+

5 min amrap @90%

Row 250m

10 kbs 1.5 pood

5 burpees

30 double unders

2 rds + 250m + 2 kbs 

+

(rest 3 min)

5 min amrap @100%

row 200m (did not run though that was rx'd--dark out, door closed, row let me keep intensity higher)

10 wall balls

5 CTB chin ups

3 rds + 75m 

Fri 4-12-2013 off