23 Dec

Training (230p)

Warm-Up
3m Accumulated HS Holds

6m Z1 AMRAP
6 T2B
8 Back Ext
10 Lunges

30" Depth Box Jumps


Warm up working on bounding drills
A. Deadlift 5, 3, 3, 1, 1; rest 3 min
*355x5/385x3/405x3/420x1/440x1
+
Amrap unbroken TnG power clean 225# (if you pause at all go to
airdyne, this needs to be FAST)
Airdyne 15 seconds @115%
Rest 3 min x3
*6 Reps/17 Cal -  6/16  -  6/13
+
Rest 8 min
+
Amrap unbroken TnG power snatch 185#
Airdyne 15 seconds @115%
*0-17 /  3-17 (165# PS) / 4- (165# PS)
Rest 3 min x317

Cool Down
1 Mile Run and 20m Mobility

*Felt good today, thought my numbers were fairly solid, except for the power snatch. Cleans felt great, much better than last week and I think there is more there. Snatches didn't go well, missed 185# and then decided to drop to 165 and it felt a little better. Quads got really tight during the 3rd AD in the clean set but then felt a little better for the last 3 rounds with the PS.  Was already thinking that tomorrow was going to be rough and then finished today and even more worried about the carnage that tomorrow will bring. Loving this programming. Weight is still at 232 which I can tell in my HS Holds but don't feel like it is fat that I have gained...

Training Video

http://vimeo.com/34147703