December 27, 2012

Thursday 

10AM

A. Power Clean - build to a max in 10 min

B. amrap in 5 min:

15 power clean - 135#

15 power clean - 185#

15 power clean - 235#

15 power clean - 285#

Comments/Results:

A. Built up hit 265 pretty easy had some ninja foot.  Went for 275 and missed right around 10mins.  I felt like I got forward I know I have that I felt unfamiliar with the weight.  B. The 5min was solid I did 235# for 4 reps I got done with 185# and had to rest a bit before I was ready for 235# but after about 20-30sec and a miss I was in a groove and hit 4 in about 1min.  It was starting to feel really good, some ninja foot but I was adjusting well for each rep.  It made me realize how much I felt uncomfortable/unfamiliar with anything above 235#.  It was nice to hit 235# for multiple reps felt like I got a lot out of that.  

4PM

5 min @ 90% aer:

AD 20 cals

25 DU's

(rest walk 3 min)

10 min @ 90% aer:

5 push press - 115#

7 T2B

20 walking lunges

(rest walk 3 min)

20 min @ 90% aer:

Run 1 lap

Row 400 m

VC 200 ft

Comment/results:

I used the heavy white rope for the DU's it felt good went unbroken each round.  The 10min amrap felt really good the Pushpress was tng and unbroken and the t2b were unbroken each round.  Lost track of rounds but never had to break to long.  I was pretty happy with the 10mins.  The 20min got really tough I had to push through the versa each round.  Runs were pretty tough too.  The 10min workout got to me on the 20min workout.