Morning Session (1030a)
A. Snatch Work. EMOTM for 7m complete 1 Snatch + 1 Hang Snatch @ 225#. Rest 2m, then complete 1 Snatch @ 240#, rest 2m, 250#, rest 2m, 240#.
*No Hang Snatch Complete
*Missed all attempts at 240/250/240.
*One of those days that tested my patience. Just couldn't get settled in the bottom.
B. 3 Sets All Out, rest 8x work
6 TNG Power Clean, Tough but doable then immediately max effort u/b muscle-ups.
*Set 1 was 240 + 6 Muscle-Ups
*Set 2 was 255 + 5 Muscle-Ups
*Set 3 was 255 + 6 Muscle-Ups
These felt pretty good today, did them in my Romalos which are heavy as shit.
C. 6 Sets all out, 25 second aerodyne sprints, rest 3:35
*Average Watts
1. 1426
2. 1263
3. 1296
4. 1232
5. 1275
6. 1303
*I don't care what anyone says, these will make you better. People will come up with excuses why we shouldn't do them but at the end of the day, this shit works. Nothing creates as much pain as these do, period. Mental toughness is probably 60% of CrossFit and there is no better way to train this than on this machine from hell. REST 5 HOURS
Evening Session (6p)
A. 1 Mile Run Warm-Up (8m)
B. 1m Run @ 90%, walk/rest 1m; x10 (20m Total)
*Did hill sprints to add to the fun. I was right. I still hate running. This is necessary and I don't mind it as much as I would have thought. I think it is an interesting training plan that I have had for the past 2 weeks. I have had alot of volume but at a different intensity. Since I took out the metcons and replaced them with Lactate Sessions and MAP Work, my body has felt great. Some of my strength numbers have gotten better but I have a feeling that over the next few weeks they will level out or get a little lower. I am not worried about it as my strength will not keep me from the games....my engine will.
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