Tuesday 7/23/2013

AM zone 1

1min AD (15-17 cal)
1min Row (2:05 pace)
1min Run (200m run)
1min Skip
1min FLR (30-40sec)
40min total

monday 7/22/2013

warm up- 800m run

1. Sq Clean off high blocks; build to max #175
2. Back Sq@30X1; 3x3-4 reps/3:00-- 175/4, 190/3, 200/3
+
3sets
1 PC+ 6FRQ #135,#145,#155
12-15 CTB, 12-12-12 unbroken
rest 3:00 - ended up taking 5-6min
note: took 45-50 sec for each round

+
40sec @90% Row ---Start at 1:45 pace slowly work up to 1:54pace for the last 4 sets.
20sec Rest
x8
meters per interval: 185m,183,180,179,176,176,174,169

Sunday 7/21/2013

75min Mt Bike Ride

Started off with a climb (or two), heavy breathing but sustainable.

Swoopy down hill and short bursts of climbing...FUN, and HOT as shit!

Satursday 7/20/2013

MAP Session
10min @ 85%
10 ghd sit ups
10 back Ext
12sec Lsit
 6 KBS 1.5
completed 5 rounds

Rest 4 min

10 min amrap @85%
3 HSPU --kipping UB
20 DU 
AD 15cals 
completed 5 rounds

Friday 7/19/2013

A. build to a max power snatch from high blocks --this was hard for me today worked up to #115, missed it twice and when I got it was ugly.
B. DB bent torso row heavy @30X1; 5-6; rest 90sec x 3 ---used #50 db and did a bent 2 DB row, no single arm action, was supposed to be SA
+
12min amrap 90% effort 
2 PC 155# 
2 rope climbs 
5 PC 95# 
2 MU 
row 250m 

completed 3 rounds - after I was done I could have pushed a lil' harder, prob hit 85% until last round.

Wednesday 7/17/2013

1. Build to a tough 5 TnG DL in 10min = #235
2A. Close Grip BP@ 20X1 6 x 3-4reps /45s---#125
2B. PC TnG 6x 3reps/45s ---#135
3. EMOM Push Press tng 3-4 reps for 5min #95
+
EMOM 16min
odd- r dips x 5-7 (completed moslty 7's last 3minutes 6's)
even- KBS 1.5 x 8

Tuesday 7/16/2013

 second day on menstrual-- hungry 

AM
45 min AirDyne zone 1 475calories - did some ring dips between 10min blocks

PM
5K row easy pace finished in 22:10

notes: muscle ups are work right now, not smooth