11 Sep

AM(1045a)

A. Snatch Percentages

2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95%(3 attempts only) 225# OTMEM and then 250# for 95%. 

*Used 225 again and it went well. Missed 1 on each of my first 2 minutes then hit my last 8. Had 3 cracks at 250# and missed the first two, making my final lift. 

B. Lactate Training

5 Sets of:

9 DB Thrusters (45#)

12 Burpees

15 Box Jumps (24”)

50 DU’s

rest 6x work/x5 sets

*This was a tough Lactate Session due to the length of session as well as the high rep burpees and box jumps. Tried to stay as consistent as possible. Went U/B on all DU's which was my goal. 

*1:34/1:30/1:33/1:32/1:38

*Burpees are feeling faster

C. 5m Aerodyne For Calories

*167

*This was pretty horrible, but was better than I anticipated. I think 3 more weeks and we will hit the 300FY and have a shot at getting it. 

PM (445p)

A. Run 400m @ 80% x2; rest 2m 
*1:25
*1:26

   +

   Run 400m @ 95% x6; rest 6m

*1:13
*1:13
*1:14
*1:13
*1:13
*1:13
*These felt really good, I think the hill sprints have definately made a difference in my ability to keep a steady pace with little drop off and quick recovery. They hurt, but not like I thought they would. 

B. Kipping HSPU Medley, Deficit-Regional-2 Abmat Strict, rest 3m, x3
*12-8-4/15-8-4/12-6-5
*Next time, use 2 abmats for the scaled strict set. This will help me get more work on my lockout which is important for me. 

Taking a rest day tomorrow and hitting it Thursday. Back felt alright, but don't want to push it on DL tomorrow.