12/1/2013

12:00 Z1 mixed warm-up of AirDyne, row, ski erg, and single-unders, keep it easy and stay moving
+
6 sets of:
400m run @ 75-85-95-75-85-95% effort, times should reflect changes in effort
2:00 walk rest
+
12:00 @ 90% of [5 ring dips + 10 heavy Russian kettlebell swings + 1 rope climb + 200m run]

complete
+
2:02
1:52
1:36
2:02
1:55
1:36
+
complete with 70# KB


felt like shit today

11/30/2013

A. Snatch pull clusters, 3 x 1.1.1 @ 107% snatch max
B. Power snatch, build to a touch-and-go 2rm
+
4 sets for times:
1 muscle-up
5 squat clean & jerks, start @ 105 and add 10/set
20 wall balls
500m row @ 2:05/500m
4:00 rest

A. complete @150
B. 130 (power snatch PR+5)
+
1. 6:40-forgot to record rowing time
2. 6:40/2:04.0
3. 6:40/2:04.2
4. 6:41/2:02.9