9/23

Day one of a 12 week endurance cycle and also a start of a new cycle with Cj. Good first day! Especially after Adventure WOD!

AM (which was more like PM since it was at 12:15)

4x100 @ 80%, 85%, 90%, 95%

2x200 @ 90%, 95%

1x400 @ max effort

2x200 @ 85%, 80%

4x100 @ 75%, 70%, 65%, 60%

PM (7 pm)

A.
Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes

B.
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest 2 minutes between sets.

AM

400m - 1:12

-For not having done much endurance work let along sprint stuff, I'm pleased with that. Looking forward to working on a huge weakness of mine

PM

A) 135, 155, 170, 185, 195, 205

-Pulls and speed felt great. Top end speed on the power is still lacking a little bit. 

B) Worked up to 305

-Felt smooth!

C) 325, 345, 365, 3x265

-That last set of ten was FRISKY