12/1/11 - Double Training

will

part 1:
A. Power Snatch/Snatch/OHS - 1.2.3 x 4; rest 2 min - 80-90% 185,195,205,205 -Didn't push it today. This felt heavy enough. Lifts are VERY frustrating right now.
B. Behind the Neck Jerk - work on feet - 3 x 3 @ 80%; rest 90 sec 290 for all sets. Felt heavy, but lifts were fast and crisp.
C. Rope Ascents - 10 total at your speed - leg less Started with :60 rest then shortened. Around 9min. total. Felt good, all were fast.

rest 4+ hours

part 2:
Airdyne:
5 min @ Z1
+
40 sec @ 90-95%
20 sec barely spinning x 10
+
30 sec @ 90-95%
30 sec barely spinning x 8
+
20 sec @ 90-95%
40 sec barely spinning x 6
+
5 min @ Z1

Around 500 cal total. Average 80-82 rpm for the first two parts, then up to 95 rpm for the last six. Felt better each set. Good session. Looking forward to resting. Don't say that very often. It's been a long week, at work and training.

But encourage each other daily, while it is still called today, so that none of you is hardened by sin's deception.
-Hebrews 3:13