1/7/2014

AM
3 sets:
300m ski erg @90% aerobic
:60 rest
20 airdyne calories @90% aerobic
:60 rest
500m row @90% aerobic
:60 rest
20 airdyne calories @90% aerobic
:60 rest

PM
A. Clean and jerk (GRID score 4) build to a 2RM within a :20 window starting from a prone position
+
For time (GRID score 5):
15 ground to overhead, 95
10 burpees over the bar
15 ground to overhead
+
10:00 airdyne very easy

AM
complete

PM
A. 180
+
3:23
+
complete


Felt really good during the AM session. Breathing was a little rough during the first set but it got better for sets 2&3.

I am really happy with my clean and jerk score. I was going to try and go for at least 175 so I was glad to hit 180. I had to start on the ground basically at the bottom of a burpee, that definitely made things interesting. It wasted about 2-3 seconds because I had to pop up off the floor, then take just enough time to make sure I was properly set up before I did the first rep. If I didn't have to start on the ground I probably could have gotten 185 for two. 

The GTO/burpee workout hurt real bad. Before the workout, I decided I was going to do sets of 3-5. I was able to do that for the first 15 GTO but the second 15 sets were two in a row then all singles. I actually think the singles were faster and I probably should have started doing that during the first half. I really don't think I could make up more than a few seconds on this if I were to do it again, so I'm happy with this. Thanks Heather for pushing me through those last reps. Two more Grid scores in the books!