Friday, December 2, 2011

Training: 12/2/2011

For Time @ 80%:
5 Bar Facing Burpees After Each Movement (135lbs.):
12 Thrusters
12 SDHP
12 Push Jerk
12 OHS
12 Front Squats

rest 3min

8min AMRAP:
5/5 KB Snatch (53lbs.)
10 Toes to Bar
100m Run
Rounds: 5 or 6

Notes: I knew this workout would be tough to keep at 80% because of the high power output on most of the movements. I think the intensity probably crept up to around 85-90%, but I definitely left a good amount in the tank. Did an extra burpee and an extra OHS (usually I do it the other way around, so no bummer there). I am expecting a 15 to 20 second faster time when I do this next Sunday. The front squats at the end were the hardest part. MY QUADS! were smoked. Burpees no problem, was overly pacing them to keep the heart rate down. I think I can go a little quicker on them next week. Was a bit concerned that my lower back was smoked after this workout. Made the second workout very tough, especially with the KB snatches. I am still suffering from the high rep deadlifts from the other day. Need to ice, ice, ice and SMRT to loosen that up. Toes to bar felt smooth.


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