Tuesday 4/30/2013

Big work day today...coached all mornig sessions 5:30-9:00 then worked out fasted. HAd clients all afternoon, and jsut didn't feel "good at all" to hit a second workout.

10:30am Training

1. Clean and Jerk; build to a tough single fast #125, #145, #155, #165, #175 (felt easier today coming out of the squat and transitioning to the Jerk.)

2. For Time
35-25-15
CTB ( good)
Ring Dips (tough!, 5s' to singles)
13minute- due to dips

Monday 4/29/2013

AM training 10am

for time
75 Toes to Bar (ended up breaking these up quit a bit, no grip)
75 Burpees (felt solid..slow and steady)
75 Box Jumps step down (felt good with step down)

21:12

definitely didn't feel speedy...just work. 

Sunday 4/28/2013

Travel back home....

7PM- training

1. Build to a max Snatch ( just built to a tough power snatch)85# 105#, 115#, 125#, #125
125# was tough hit it twice....

2. 30 Sq Clean for time #135 - 7:23
legs tired, just hit it at moderate intensity

Ragnar Trail Series 2013 Saturday 4/27/2013

12AM- Run #2 - 3.8 miles (Zone 1-2 effort). Ups and Downs, single track running

3:30-6:30AM: sleeping

9AM- Run #3- 3.9 miles (80% effort)

Slept, ate and hydrated....

Friday 4/26/2013 - Double

AM- 8am

Protein Shake + Greens + BCAA+ Glutamine

Warm up- Row/Airdyne interval 5 minutes

For time
3 rds
350m Row 1:52-54
15 Ghd Sit ups unbroken
30 Double unders

6:20

10am Travel to Zion for with the Ragnar Trail Series Team

1pm- Set up camp on East Rim

PM
2pm-Trail Run 3.9 miles with hills and sand 85% aerobic Effort (40 minutes)
*felt a little depleted in the climb

 

Thursday 4/25/2013

PM Training

practiced Bar Muscle ups...got em'

16min
ODD- 5 PS 60% 75#
EVEN- 1 rope climb 20ft
+
16min
ODD- 2 PS 85% 95#
EVEN- 3 strict pull ups





felt good with all the work....glad to get the bar muscle up today, check off the list. Still need to figure out how to get my knees to love pistols :-)

Wednesday 4/24/2013

AM

1. Sq Clean and JErk - build to a tough single fast #175
+
20 Parallete HSPU ...singles and doubles
40 TTB
40 Hand Release push ups
* this was a tough one today...fatigue in all sections came quickly










PM

JACKIE
1k row
50 thruster #35 (40-10)
30 pull ups (20-5-5)
7:19 PR!

felt good all the way through...was able to hold pace without a big fight to breath.