Training Week of 12/9/12

9-Dec
OFF

10-Dec

AM
A. Back squat w/ chains 3, 3, 3, 3, 3, 3; rest 2 min

155lbs, 160lbs, 155, 155, 155, 155. Working on keeping my chest tall. Felt harder than last week. 

B. Barbell forward lunges 16-18x3; rest 2 min
105lbs, 115lbs, 125lbs 
C. 30 bar muscle ups for time

PM
A. Speed Deadlift @62% 1RM; 3 reps x12 @11X1; rest 45 sec done, felt good
B. Hang power snatch; build to a tough triple TnG 83lbs, 93lbs, 103lbs, 108lbs, 113lbs. called it. 

C. KBS; amrap in 45 seconds 1.5 pood x3; rest 90 seconds
25 reps each set. (video of set 3)

11-Dec
AM
Row 500m @2:03
rest 2:30
x10
rest 6 min bw sets 5/6
Row intervals not as magical as last week. 
Multiple possibilities as to why not feeling as great 

-possible dehydration

-opened gym today so up at 430 and then didn't eat first meal until 7a...waited until 9a to row

Nonetheless I called it after 8

1. 2:03.1 29S/M

2. 2:03.2 29

3. 2:03.1 30

4. 2:02.8 29

5. 2:02.7 39

6. 2:03.0 31

7. 2:03.5 30

8. 2:04.7 29 called it.  couldn't get it to read below 2:04 last 100m and was pulling hard.  Much harder effort than last week for me.  

PM
A. Press 6, 4, 2, 6; rest 2 min

6x83, 4x93, 2x103, 6x93lbs

 
B. Push jerk 2, 2, 1, 1; rest 2 min
2x113lbs, 2x123lbs, 1x133lbs, 1x138lbs
C. TGU 25 NOT for time @1.25-1.5 pood

all at 1.25pd/20kg ~22minutes with lots of breaks
+
10 min amrap @90%

Airdyne 20 cals
10 box jump 20"
10 toes to bar
airdyne would take upwards 65-75s. 
4 Rnds + ~3 cals

12-Dec
OFF

13-Dec

AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%

x20
done. 
85% ranged b/w 220 & 278 watts
50% ranged b/w 88& 110 watts


PM
10-1
Power clean 105
WB 20#/10'
8:15. Dropped all power cleans from top.  All WB UB.  
Did this last May 12th in 12:35 with UB TnG power cleans & very broken wall balls. 

14-Dec
OFF