Wednesday, December 7, 2011

12/5-12/7


Mon:
A. Back Squat @ 30X1, 5-5-5, 5 min
B. Low Bar Wide Stance Good Morning @ 50X1, 6-8 x 3 sets, 3-4 min
C. Barbell Russian Step-ups @ 11X0 - 24" box, 15/leg x 3 sets, 45 sec b/t legs
D. DB Back Extensions @ 1010, 12-15 x 5 sets, 60 sec

Results:
A. 245/245/255
B. 95/135/155
C. 85lb x 3 sets
D. BW/15/15/20/20

Tuesday
AM
3 minutes of work @ 80-85% aerobic effort:
3 muscle-ups
35 double unders
3 rds + 30DUs
--3 min recovery
3 min @ 80-85%:
6 clean and jerk - 95lb
6 box jumps - 30" - step down each rep
4 rds + 3 C+J
--3 min recovery
3 min @ 80-85%:
6 right arm KB Snatch - 24kg
6 left arm KB Snatch - 24kg
6 ring dips
4 rds
--3 min recovery
3 min @ 80-85%:
1 rope climb
35 double unders
3 rds + 29 DUs
--3 min recovery
3 min @ 80-85%:
5 toes to bar
5 push-up burpees
6 rds

overall felt good, breathing under control, might have come out of gates a little hard, need to learn 80%.  More muscular fatigue than breathing.

PM
Skill/breathing session:
10 min Run @ 50% effort
+
10 min foam rolling/glute activation work/stretching
+
10 min Airdyne @ 50% effort
+
10 min tech work - few reps/practice - Handstand Walk/Free Handstand Push-up 
+
10 min Run @ 50% effort

All felt sluggish, but kept it slow and foam rolled really well.  Felt fatigued on handstands as well.


Wed: OFF

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