9/27

A.
On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps
Build the load over the course of the 10 sets. Start light, last 2-3 sets should be “heavy” for the triple. All snatches must be received above parallel.

B.
Five sets of:
Close-Grip Bench Press x 5-6 reps
Rest 90 seconds
Toes to Bar x 12-15 reps
(keep these quick and unbroken)
Rest 90 seconds

C.
Three sets of:
Weighted Dips (Stationary) x 8-10 reps @ 20X2
(hold for two seconds at the top – if you don’t have a stationary dip station, do strict ring dips at tempo)
Rest 90 seconds
GHD Sit-Ups x 15-20 reps
Rest 90 seconds

D.
Three sets for max calories of:
60 Seconds of AirDyne
Rest 60 seconds

A) 115, 125, 135, 145, 155, 165, 175, 185, 195 (1,f,1), 200
-Completed every rep but one of the 195s finished in a squat. Still not a great power snatcher
B) Done at 185 lbs
-Or bencher
C) Done at 35 lbs
-Or dipper
D) Skip

Went swimming instead of AirDyne'ng

Here was the swim sesh!

200 warm up
2 x SPRKLS (swim, pull, rt arm, kick, lft arm, swim)
-25 m each movement which equals 150 per SPRKLS
4 x 100 (free, back, breast, free)
4 x 50 on the 90 sec (try to keep each 50 under 60 sec)


Ended it there since we were pretty tired. Good training week so far. Feeling pretty good with the aerobic stuff this week. Ran 2.3 miles in 19:50 yesterday. Just around the neighborhood and school, which is VERY, VERY, hilly. First mile was just under 7:15.. and then the hills began to creep. Got a little tough towards the last 120 ft climb!