1/7/12 - Training + Testing

will

part 1:
A. Snatch Balance - build to a tough single in few sets; rest as needed - NOT a 1RM

225#, 245#, 275#, 300# PR! Felt great! Hung out in the bottom for a minute.
B. SA KB Clean and PRess - 5/arm back and forth for 5 min - break as little as possible

7 + 2 cycles. Used 1.5pd. Should have stayed unbroken. Easier than I thought. Clean the KB and strict pressed it.
C. HS Walk - 25 m; rest 10 sec; 20 sit ups; rest 1 min x 3

All unbroken except last set of walks. Broke once.

rest 6+ hours

part 2:
As many rounds in 20 min:
20 thrusters - 135#/95#
20 chin ups
20 burpees
(compliments CJ Martin)

4 rounds + 2 thrusters

First 2 round of thrusters were sets of 10. Then sets of 5. All pullups sets of 10, easy. Burpees were slow.

This was a tough one. A lot of time to think during. Not very comfortable here. Not disappointed with my output, but disappointed with where my engine stands during something like this if that makes sense.

Our Father which are in heaven...

-Matthew 6:9 

12/17/11 - Double Training

Finally getting over this head cold. Felt great this morning.

will

part 1:
A. OHS - 5 sets of 3 @ 70% effort; rest 90 sec - work on depth 200#, felt good. Need to retest my 1RM
B. Snatch Balance - build to a tough single in a few sets - NOT a 1RM 255#. Felt stupid fast. No heave, just drop.
C. Hang Squat Snatch heavy TnG reps - game pace - 4-7 reps; rest 1 min x 3-5 sets
165 x 7, 175 x 6, 185 x 5, 185 x 4 These felt great! Could have done more reps but wanted to keep it very fast. As soon as I started to slow, just dropped it.

rest 4+ hours

part 2:
HS walk as far as you can in 30 sec
10 sec rest
20 sec max reps BJ's - 20/14"
10 sec rest
Row 400 m @ best 1K row pace
rest WALK 4 min x 6
50' + 21 bj's + 1:15
60' + 21 bj's + 1:16
60' + 21 bj's + 1:19
40' + 20 bj's + 1:24
40' + 20 bj's + 1:20
40' + 20 bj's + 1:19

This got tough. Hard to focus on handstand walks when that tired. Great session!

"Maintaining your integrity in a world of sham is no small accomplishment."

-Wayne Oates

The on who lives with integrity lives securely, but whoever perverts his ways will be found out.

-Proverbs 10:9