Saturday, December 31, 2011

12/29-12/31


Thursday PM:


5 minutes of work @ 80-85% aerobic effort:
3 muscle-ups
50 double unders
--2 min recovery
5 min @ 80-85%:
5 toes to bar
7 ring dips
9 box jumps - 40"
--2 min recovery
5 min @ 80-85%:
15 kbs - 24kg
15 air squats
--2 min recovery
5 min @ 80-85%:
Row 200m
10 hand release push-ups
--2 min recovery
5 min @ 80-85%:
60 sec Airdyne
60 sec Push-up Burpees
60 sec Airdyne
60 sec Push-up Burpees
60 sec Airdyne

Results:
1) 5 rounds + 3 MUs - Double under got sloppy
2) 4 rounds + 5T2B + 7 ring dips + 1 Box Jump
3) 5 rounds + 10 KBS - air squats were slow
4) 4 rounds
5) 20 burpees each round

Friday 
AM
10 min EZ Run warm-up
+
4 min Airdyne @ 50%
4 min Airdyne @ 80%
3 min Airdyne @ 50%
3 min Airdyne @ 85%
2 min Airdyne @ 50%
2 min Airdyne @ 90%
1 min Airdyne @ 50%
1 min Airdyne @ 95%
+
10 min Run Cool-Down

Results:
increased intensity throughout and felt solid

PM
 skipped the Skill/breathing session:

Saturday
3 sets ALL OUT:
15 Thrusters - 115lb
15 Chest to Bar Chin-ups
Rest 10 x work time
+
3 sets ALL OUT:
9 touch n go power snatch - 115lb
9 push-up burpees
Run 30 sec
Rest 8 x work time

Results:
part 1: all unbroken about :54 seconds - video below
part 2: all unbroken - about 200 m run each round - about 1:15 for each - got tough


video


2 comments:

  1. Finally video evidence of you training and not standing around chatting! :p

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  2. Hope training is going well...I've been following your blog...glad to see you posting regularly again. Looks like Michael has you dialed in. Did your Thursday PM workout...these 30+ minutes of 85% aerobic workouts are just awful but a necessary evil. Looking forward to watching your quest to the Games again.

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