Thursday, January 23, 2013
Daily score
EMOM for 16 min:
Odd- 2 rope climbs
Even- 4 squat clean 225#
Done felt good, tiring and was out of breath but not bad
rested 3-4 minutes then...
+
EMOM for 16 min:
Odd- 5 squat snatch 185#
Even- 30 double unders
This sucked! Was super gassed after this. completed it all though barely.
+
Emom for 16 min:
Odd- 7 deadlift 315#
Even- Row sprint 20 seconds
Called this part because I was so wrecked. was going to do it later but ended up teaching a class that I hadn't been scheduled for so I skipped it.
Friday, January 24, 2013
A. Power Jerk x 1 rep
Rest as neededFive sets of:
Build over the course of the five sets from 70-85% of your 1-RM Jerk
135, 225x4, 255x3, 275x2, 305x2 PR for a single felt light though, 325xfail, 225x3 back off sets
B. Five sets of:
Split Jerk x 1 rep
Rest as needed
Build to today's heavy split jerk.
225x5, 255x3, 275x3, 305x1. stopped here my shoulders were getting fatigued and my form was starting to get ugly
C. Every minute, on the minute, for 12 minutes:
5 Strict Handstand Push-Ups
5 Strict Pull-Ups
did 9 minutes then rested 2 minutes and did 3 more minutes
D. For time:
200 Calories of AirDyne
8:15, lungs were fine quads were lit up pretty good.
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