A good Week

Had a good week this week and finished up this cycle of training.  I swam twice this week and did some longer rows and rides on the bike/airdyne.  My endurance and power endurance is feeling great.

Here are a couple of the wods I did this week.  There were a lot of endurance and power endurance wods mixed in this week on top of these. Then a video of yesterdays bright and early workout:

A. back squat with light bands @ 20X1; 8 sets of 3 with 145# barbell plsu bands; rest 45 sec
B. back squat - build to 315lb
C1. barbell forward lunges onto 6" elevated box @ 20X1; 6/leg alt'ing per rep; rest 90 sec -  155lb
C2. CTB chin ups x 20 unbroken x 3; rest 90 sec

7 sets:
Power clean 3 heavy
5 burpees AFAP
Sprint 30 m @ 95%
rest walk 4 min - built to 215lb tap n go

Track work:
Run 400 m
walk 1 min x 5

sec = 74 / 75 / 74 / 73 / 74
+
Run 800 m @ 100% x 1

2:32 
+
10 min jog cool down

A. Squat Clean x 1/Splsit Jerk x 1 - 90% effort; rest 3 min x 5 - built to 215lb
B. Front Squat - 3 x 3 @80%; rest 3 min - 205lb
+
3 rds for time:
10 front squat - 135#
10 burpees
10 CTB chin ups

Here is the vid of this:

OPT WOD 1/16/11 from Joseph Warren on Vimeo.