September 21, 2012

Friday

AM

3 tough TNG DL

10 burpee AFAP

rest 3min x5

+

5 power snatch singles

Run 10-15 sec on woodway

rest 3min x5

+

Row 20 sec @90%

rest 10 sec

Row 20 sec @95%

rest 3min x 3

PM

75min AD Z1 easy Heart rate

Comments/results:

AM session was good had a good warmup with mobility came into the first set feeling good for the deads.  Used 315#. 335#, 365#, 385#, 405# the weight started to move slower at 385# it was not bad just more grinder.  Burpees were good worked on just dropping and popping up as fast as possible.

The power snatches didn't feel that great I started with 135#, 145#, 155#, 165#, 145#.  165# was pretty heavy and I couldn't get the weight snatched cleanly for 5 reps so I backed it up to 155# and did one rep and backed it down to 145#.  I was pretty unhappy about the snatch it wasn't feeling explosive.  Technique and speed.

The rows felt good I held 1:28 then 1:24 for every set.

PM

22.12 miles

heart rate 105-115

Nutrition 

2 pieces bacon 

1 apple 

2 max energy 

black coffee 

10 BCAA pre workout 

AM session 

4 scoops Hammer + creatine 

3 Chicken Legs 

1 sweet potato 

1 nuun tab w/ water 

PM Workout 

10 BCAA + 4 Scoops Hammer 

1 chicken Leg 

2 Hard boiled eggs 

1 apple 

2 spoon fulls almond butter

1/2 cup blueberries 

5 Strawberries 

10 Prunes 

2 chicken legs 

1 white potato 

1 avocado

3-4 scoops almond butter 

1 Apple small

2 chicken legs