November 27, 2012

Tuesday 

AM

A. PC x 1/SJ x 2; rest 90 sec x 4 - warm up work

B. Jerk off blocks - build to a tough double

C. TGU - 5-10 tough reps/arm; rest 45 sec b/t arms - KB

for time:

100 m farmers walk - 100# DB/h (50 m out and back marked off outside)

50 push ups

100 m farmers walk

35 push ups

100 m farmers walk

20 push ups

PM

AD intervals

30 sec @ 90% aer

30 sec @ 50% aer x 30 sets unbroken

(record avg watts in work set)

Comment/results:

Felt pretty tired today just long flight and got in late.  PC didn't feel to bad but didn't go to heavy and the split jerks were ok just struggle catching the the top position.  

TGU used 53# and did two sets wasn't sure what to do on that one for sets but 2 seemed about right today 

Farmer carry pushups were not to bad grip got tough on the fw again felt tire today.  Excited to get back to routine 

PM

Average watts were 289 I believe.  It took me about 7-8mins to sink into this and get a good pace on the 90% efforts but when I did I was hitting 400+ every round and able to hold it well.  606 cals