Tuesday, July 24, 2012

Training: 7/24/2012

AM Training:
A. Triple Jump Practice x 10min
B. Hang Power Snatch: 5x2; rest 3min (170, 180, 185, 190, 195)
C. Back Squat: 3,2,1,2,1; rest 6min (295, 315, 340, 330, 350(f))

Notes: Felt very good this morning.  Good energy but lacked time this morning so I warmed up for 20minutes and hit the snatches.  Felt good with the technique and have to focus on pulling the bar back into my hips rather than driving my hips toward the bar during extension.  Back squats felt pretty good.  Hit a solid set of 2, but that was all I had and failed at 350.  I would rather make every one of the sets hard and miss the heavy single, than coast and hit the single.

PM Training:
12min AMRAP @ 80%:
2 Muscle Ups
5 Hang Power Clean (135)
Result: 7 rounds + 2 MU + 5 HPC 
-rest 5min
12min AMRAP @ 80%:
1 Rope Climb
15 Box Jumps (20")
20 Cal Airdyne
Result: 6 rounds
-rest 5min
12min AMRAP @ 80%:
5 Push Press (135)
5 T2B
20 Cal Airdyne
Result: 6 rounds + 5 PP + 5 T2B

Notes:  Hit the second workout in the middle of the afternoon.  Boy was it hot and humid.  No matter, I need to train in shit.  If I can handle this, I can handle any condition.  Muscle ups and hang power cleans felt great, and running was fine.  I was able to control the intensity here very well.  Second amrap, the intensity on the airdyne got a little higher and I started feeling a little weak.  Half way through I had to move out of the main gym to make room for a class so I switched the rope climbs to strict pullup + knee to elbow x 4 reps.  Last amrap, I didn't have a rower, so I did 20cal airdyne intervals instead of the 200m row.  Good effort this afternoon given the circumstances. 

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