Thursday, September 4, 2014

9/3/2014


AM
For time @ 70%:
3000m row
100 AirDyne calories
200m heavy reverse sled drag indoors

PM
A. Hang power clean, build quickly to a 3RM
+
10 sets for even times:
20 double-unders
8 alternating DB snatches, 45
8 burpees
:60 rest
+
3 rounds not for time:
6-9 weighted glute-ham raises, 30X0
15 ab wheel roll-outs
15 moderate reverse hypers

AM
41:39 with 140# on sled

PM
A. 175
+
:59
:60
1:01
1:03
1:03
1:03
1:11-broke on DUs
1:02
1:03
1:02
+
complete


I really enjoyed the Z1 session. The 3k row felt really easy. The only tough part was the sled drag, that took awhile, my legs were burning a bit after that. I would have liked to get a bit higher on the 3RM hang clean, 175 ties my current PR. The first two reps were relatively easy but the third rep felt like a max so I called it. Hopefully I'll be able to get 180 soon. The double under/snatch workout was cool, it was just really long. 10 sets felt like it lasted forever. All double unders were unbroken except for the 7th set. DB snatches felt easy except for the last couple sets. My lower back is blown up today so I'm not sure if that's from the DB snatches or something else. 


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