april 13, 2016

Day 2

Power snatch, on the minute
4x3 at 65% 35
4x2 at 70% 38 -- I misread what I'd written and ended up doing 7 sets of 3 at 39

Snatch push press + 3 OHS, don't go to failure (Need to clarify. I did 1+3, but maybe it's 3+3?)
5x3 at 65% 25, 29, 32, 35, 38

Front squat, use 35-60% of 1RM, on the minute
10x2 55

Turns out I cannot keep my HR between 130 and 150 doing the cycle that's prescribed. Dan said to instead spend a month doing 20-30 minutes on the assault bike or rower within that range.
30 min assault bike
8.3 miles
161 cals
Avg HR 138, max 147

march 30, 2016

Re-load day 2 - yowzers, after not training for a week and a half and then training for a few days straight, my body hurts. Shoulder still okay though, was able to get through all clean + 2 jerk sets without agony.

Clean and jerk, every 2 minutes for 20 minutes (10 sets)
1 clean and 2 jerks at 70% 59

Snatch push press, 5x5 at a weight light enough to ensure no misses 30

Front squat, 5x3 at 80% focus on position out of the hole 74

20 min EMOM:
min 1- 3 box jumps 30"
min 2- 10 overhead walking lunges 85#

5 rounds:
5 db row per arm started with 60, moved to 50 when form started failing
10 behind the neck band pull aparts