Airdyne 30 sec @85%
Airdyne 30 sec @50%
x20
Done. Felt great. 5 min. 70% warmup. Stretched for a few minutes then hit it. Averaged 85-86 rpm. 20 minutes FLEW by today. Felt powerful.
Noon
A. Snatch; 2 reps on the min for 10 min 135#
Done. Did these in flats. Spent a LONG time warming up. OHSing, and squat snatching have felt terrible lately. Not sure if it is the volume or all the Z1 work on bike and run. Could be both? Either way. Today felt better.
135 double in flats:
135 double in flats:
http://www.youtube.com/watch?v=5DJwRGLlQZM
B. Snatch pulls 3x3 @125%+ 1rm
345, Tough. Wasn't sure if I could move 345 fast enough for it to be considered a snatch pull. Ended up feeling pretty good. Felt good to grind.
http://www.youtube.com/watch?v=dBb0-CbP118&feature=youtu.be
C. Weighted supinated chin ups 2-3x5; rest 2 min
B. Snatch pulls 3x3 @125%+ 1rm
345, Tough. Wasn't sure if I could move 345 fast enough for it to be considered a snatch pull. Ended up feeling pretty good. Felt good to grind.
http://www.youtube.com/watch?v=dBb0-CbP118&feature=youtu.be
C. Weighted supinated chin ups 2-3x5; rest 2 min
70# for all sets. 3 reps. Felt really good.
PM
3 sets @100%
30 seconds max reps KBS 88#
30 seconds max reps burpees
30 seconds max reps power snatch 95#
30 seconds max reps box jumps 24"
rest 12 min
Done. Felt fine. Got a little lactic on last set.
Swings - 15 all sets
Burpees - 15, 15,14
Power Snatch - 9, 10, 11
Box Jumps - 16, 15,16
Felt good to go all out. Was hard to go 100% sprint. Been a while
#1:
#2:
#3:
No comments:
Post a Comment