16 October

AM Session (930a)

A. Single Leg Box Jumps, work to highest possible
*Worked quickly up to 34"

B. Every 40 Seconds for 6 minutes @80% (185), 10 total reps. 1 Power Snatch + 1 Hang Snatch

C. AMRAP U/B TnG PC @ 225#

   15s Aerodyne Sprint

   rest 3m, x4
*9(1074 Average Watts)
*8(1005)
*7(925)
*7(864)
These were really painful, I was able to get more reps than last year but my AD suffered due to doing more work prior to getting on the damn thing. 

D. 800m Run

Rest 4m, x2
*3:23
*3:30
Legs were really fried this morning. I think the week is just taking its toll. Trying to add some more volume before I take off for Orlando with the family Thursday. 

TRAINING VIDEO AM
https://vimeo.com/52259937 

 

Afternoon Session(330p)

A. Max U/B KBS @ 44kg, rest 2m, x3
*32/26/23
*These were pretty rough on the lower back. 

B. 5 RFT

15 Steps Lunge w/95# BB in Front Rack

15 Lateral Jumps over 24” Stick
*7:59
*Lower back and legs crushed from part 1 and KBS....Not fun. 

C. T2B Work:

50 T2B For Time (2:58)

rest 3m

40 T2B For Time (2:47)

rest 2m

30 T2B For Time (1:58)

rest 1m

20 T2B For Time (1:30)

rest 30s

10 T2B For Time (:30)
*Neglected these for a little bit and it showed today.  

TRAINING VIDEO
http://vimeo.com/52017396