2/23-2/24

Thursday - Oly Intense + Back Squat Speed + Oly Stamina

A. Squat Snatch @ 85% effort, 3 reps x 3 sets, 3 min

B. Back Squat @ 20X1, 3 reps @ 80%RM x 5 sets, 3 min - speed through middle

C. Push Press. Push Jerk. Split Jerk, 2.2.2 x 4 sets, 5 min

Results:

A. 175/175/180

B. 280lb - felt a little slow through middle

C. 205/210/215/215 - tried to be quick on dip drive

Friday - AM - LEnd 3 x 2, PM - "Flow" session - Z1 + skill work + core work

AM

Run 1000m @ 97% effort - uphill preferred/ subbed 1000m row

+

Rest 15 min

+

Row 1000m @ 97% effort - damper # 10

Results:

warmed up with some 100m striders to test foot:

Subbed 1000m row for run:

306.8/308.5

PM

Run 15 min @ 50% effort

+

Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low

+

Run 15 min @ 50% effort

Results:

Wanted to lay off foot until it feels 100% so I did mixed modalities of rowing, light jogging, and biking.  Mixed in some foam rolling/stretching and ring HSPU/HS walking.