18 September

AM(1030a)

A. Snatch Work

3 Position Snatch. Work to a 1RM Max

*155/176/190/200/210/215(PR)
*First time doing this in as long as I can remember. More there, just didn't want to get greedy today. 

B. Lactate Training

30 burpees afap
*Last Year was 70 Seconds, today was 55 Seconds.

1 min aerodyne 110%
*Last Year was 30 Calories, today was 51 Calories.

Rest 7 min

Max Rep unbroken kipping chin ups
*Last Year was 30 Pullups, today was 46

50 meter prowler push 90# per side

400 meter run @100%
*Last year was 1:50, today was 1:54

Rest 7 min

30 burpees afap
*Last Year was 88 seconds, today was 70 seconds. 

1 min aerodyne 110% (30cal)
*Last Year was 30 calories, today was 46 calories Rest 7m

Max Rep unbroken kipping chin ups
*Last year was 24 Pullups, today was 35

50 meter prowler push 90# per side

400 meter run @100%
*Last Year was 120 seconds, today was 135 seconds

Rest 7 min

Row 750 meters for time
*Last Year was 2:25, today was 2:22.5*Tough morning, there were four of us, Baity, me, JB, and Brock which made it pretty competitive. All parts were equally painful. Long lactate session made this pretty bad. Everything was significantly better than a year ago except my 400m runs...

Training Video (Burpee/Aerodyne)
https://vimeo.com/49700958

PM (515p)

A. Run 200m @ 100% x5; rest 4m
*29/28/28/29/29

   +rest 10m

   Run 200m @ 100% x5; rest 4m
*29/30/30/30/30
*these hurt, but not worse than some of the other running drills we have done. Just enough rest to totally reset and be able to go hard for the next one. 
 

B. Week 4, Day 3 T2B, Training Set Mash
*12/12/12 with Wide Grip
*12/12/12 with K2E
*12/12/12 with Narrow Grip
*Total of 108