Training (230p)
Warm-Up
3 Rounds:
3 Rounds:
5 Fat Bar Pullups
10 Ring Dips
15 GHD's
+
3 Rounds
5 Heavy WB (30)
5 Heavy SB (50)
10 Ring Dips
15 GHD's
+
3 Rounds
5 Heavy WB (30)
5 Heavy SB (50)
A. Split Jerk 3, 3, 3, 1, 1; rest 2 min
*255(1-1-f)/255(1-f-1)/255(1-1-1)/270(f)/275(f)
*255(1-1-f)/255(1-f-1)/255(1-1-1)/270(f)/275(f)
**Have misses in slow motion below. Frustrating day because my split felt the best it ever has but receiving the bar soft caused misses. Not sure how to fix.
B. Strict Press @31x2, 5, 5, 5, 3, 3; rest 2 min
*135x5/5/5, 145x3/3
C. Power snatch x1/Hang power snatch x1/squat snatch x 1?Snatch
balance x2; rest 90 seconds x5 (80% effort, work on technique)
*Used 115#. Had to AMRAP first and then do part C following the AMRAP. Felt good.
+
1 min amrap TnG power snatch 115#
then...
5 min amrap
15 wall balls
15 kbs 2pd
(I want you working on going out too fast then recovering for breath
work. So 1 min TnG snatch is at 110%, then right into the amrap at
97% for recover breathing while putting out high power)
*16 Power Snatches to start the AMRAP. I walked the 15 feet from WB to KBS each time in order to make sure I went U/B on both the whole time. Looking back, I may have been able to jog back and forth but it might have cost me in the end. Have the video of this below as well.
**3+15 WB
+
20 min z1 airdyne
*269 Calories
B. Strict Press @31x2, 5, 5, 5, 3, 3; rest 2 min
*135x5/5/5, 145x3/3
C. Power snatch x1/Hang power snatch x1/squat snatch x 1?Snatch
balance x2; rest 90 seconds x5 (80% effort, work on technique)
*Used 115#. Had to AMRAP first and then do part C following the AMRAP. Felt good.
+
1 min amrap TnG power snatch 115#
then...
5 min amrap
15 wall balls
15 kbs 2pd
(I want you working on going out too fast then recovering for breath
work. So 1 min TnG snatch is at 110%, then right into the amrap at
97% for recover breathing while putting out high power)
*16 Power Snatches to start the AMRAP. I walked the 15 feet from WB to KBS each time in order to make sure I went U/B on both the whole time. Looking back, I may have been able to jog back and forth but it might have cost me in the end. Have the video of this below as well.
**3+15 WB
+
20 min z1 airdyne
*269 Calories
**Can you possibly give me a target wattage or target Calorie Range. Having a bit of a tough time determining Z1. I was able to hold a conversation during much of this so I think it was good....
+
Rested 15m and then hit 30 T2B for Time:
*:46 (U/B) Probably right at my max U/B. 31 would have been tough...
Training Video
http://vimeo.com/33998185
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