Wednesday, November 26, 2014

11/26/2014

AM
400m run@90% aerobic
2:00 rest
500m @90% aerobic
2:00 rest

PM
A. Power clean, build very quickly to a tough double
+
AMRAP in 3:00
2 TNG power cleans @80-90% of A
+
3 sets @ increasing effort (75-85-95%)
15 glute-ham sit ups
15 kettlebell swings, 53
15 burpees
2:30 rest
+
10:00 airdyne @Z1

AM
complete

PM
A. 185
+
8 sets @160
+
3:12
2:30
2:00
+
complete


AM session was okay, I felt really heavy on the runs but my pace is definitely getting better. 

I'm happy with where I ended up on the power clean, 185 is only 10 pounds under my 2RM PR. All the cleans felt really good today, 185 wasn't too hard, I just caught it a little low on the second rep so I called it. I also knew I had probably been going a bit too long and I was trying to stick to the "build quickly" part of the programming. But I think if I had more time I could have definitely hit 190, maybe 195. I was disappointed with the 3:00 AMRAP, I feel like I should have been able to get more than 8 sets in 3:00. I was breathing hard through the whole thing and I think that held me back a little, I never felt like I was in danger of failing any reps but I was resting between sets so I could catch my breath. It sort of felt like the CP battery test for the OPT tester, I knew I was never going to fail a clean but I was hesitant to pick up the bar because I was breathing hard. Definitely need to work on this. 

The increasing effort piece was alright, I definitely took the 75% pretty easy. I think I took everything at the right pace. I am not a fan of GHD sit ups, those make me dizzy. KB swings were 10/5 during the first two sets then unbroken on the last set. Burpees felt slower than they have in awhile, not sure why. Didn't really feel "light" today. Meh. Tomorrow will be better!


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