Training Touches Week of June 22nd

Sunday 

Wednesday PM

A. Snatch - build to a tough-ish single

130lbs no misses

B. BS @ 30X1; 5,4,3,5,4,3; rest 3 min

155-165-175-180-185-195 

+

EMOM - 12 min  This was fun.  Feels good to focus on moving AFAP vs pacing!

10 burpees over barbell laterally odd

10 T2B even

+

4 sets:

15 WB

10 HSPU

5 MU

30 DU’s

rest 1 min

Went UB first 3 sest

Set 4 was 6-4 on HSPU & 3-1-1 MUs 

1:55-1:56-1:59-2:43

thurs

AM

Row 1K easy

Was really easy...average of 2:45 pace. 

+

Last time I did 30s sprints I went out of the gaits way hot & burned pretty bad.  Today I started with a tough effort but held back a touch and was able to find higher gears throughout.  Definitely the first time I've been able to maintain sub 1:40 for 30s.  It's all about the aggressive start for me. 

Row 30 sec max effort

rest walk 2:30 x 4

rest walk 6 min

Row 30 sec max effort

rest walk 2:20 x 4

+

walk cool down

PM

A. CJ - 2 reps @ 135# every 90 sec for 8 sets  Felt great.  

B. PC - 80% 1RM - 25 reps for time

6, 3, ...one or two set of 2s but mostly triples til the end. 1:48 overall. 

C. 15 RC for time - 15’ - when you rest more than 20 sec b/t efforts perform 10 m HS walk as penalty

4:47

10 completed in two pulls

4 just a little extra baby pull at the top & the very last one was a half pull on the end. 

6-8s between reps.  Felt like maybe I paced too much early but maybe I would have burned sooner if I had gone out faster.  Will test it a bit more next time. 

fri rest off