Training Dec 20-22nd

Sleep :8:30ish-4/5ish is where I've been finding my groove with sleep recently

Thursday 12/20/12

AM
Airdyne 30 seconds @85% 220-300 watts ave 240
Airdyne 30 seconds @50% 90-120 watts ave 100
x18


PM

Amrap OHS 95# in 10 minutes; every time you break perform a 200m run

16, 11, 9, 15, 2-time ran out as I came in the door with 10s left.  Slower than normal on runs so didn't have as much time as usually do at end...previously have had 60s left for 5th set of OHS.  The weather was crap with rain & wind & weather in the 40s so I was putting on a jacket to go out the door each time which added a lot of transition time overall. 
53 total reps.  Same score as last time, but with a few higher sets.  Better weather and I would have beat it with a better final set! 

21-Dec
AM

EMOM for 30 min:

Odd- 3 tough power clean (65-80% 1rm) 113, 113, 123, 133, 133, 128, 128, 123, 123, 128, 133, 133, 133, 133 all in lbs. Smooth
Even- 2 parallete hspu no plate today had paralletes on mat & took head to same mat.  Felt powerful...all kipping. 

every other even minute hswalk 30s 10-20m averaged b/w 16 & 40 feet with 1 to 2 attempts per set.  Some were really good with turns and continued walking. 

+

EMOM for 22 min

Odd- 3 tough DL 193, 203, 203, 198, 203, 208, 213, 213, 208, 213. 9-10s with drop from top
Even- 6 ring dips all ub in 9-10s felt good

PM
Hill runs
30 seconds up @high effort
Rest/walk down 2:30

x10

Done went back to WWC hill that I did two weeks ago.  Left ankle/heel was giving me some fits over first 4-6 and then it finally felt better. unable to push off without pain until it got really warm.  Gradually got farther up the hill over each and ended right about where I was last time, but took a few more sets to make it as far.  Recovery was solid.  196 immediately upon finishing last one then 112 1 minute later walking downhill.  Down to 100bpm walking by the time I would have started the 11th set.  

22-Dec
A. Squat snatch 1, 1, 1; rst 2 min 108lbs, 113lbs F three times. 
B. Snatch clean 3, 2, 1; rest 2 min  138lbs x3, 148lbs x 2, 158lbs x 1. Squat was TOUGH! 
+
5 min amrap:
30 squat clean and jerk 105#
30 bar facing burpees

Took me 4:40-4:45 to get through the 30 squat cleans. then I completed 3 burpees.  High rep squatting movements are definitely my physical AND probably more so my mental goat! Dropped all from top.  Probably should have gone TnG for some.  


23-Dec
OFF and go from here