Oct 20 -Oct 21

Oct-20

A. Power Clean - 5 x 1.1.1.1.1; rest 20sec b/t reps + 3min b/t clusters (255-275# across)

B. Clean Pull - 3 x 5; rest 3min (heavy across)

7 Burpees AFAP

30sec Sled Push for MAX DISTANCE (moderate-load FAST turn-over)

Rest 5min

x3

+

7 STOH @ 155# AFAP

30sec Airdyne/Airbike @ 100% effort

Rest 5min

x3

A.Power clean - 

I warmed up to 265 but missed a couple reps in the 2nd cluster and backed down to 255 for the rest.

Everything felt heavy today, I had a lot of people trying to talk to me  between sets. 

B. Clean pulls- 295lbs

The bar was contacting low on the pull so I decided not to go too heavy. 

7 Burpees AFAP

30sec Sled Push for MAX DISTANCE (moderate-load FAST turn-over)

Rest 5min

x3

I didn't have a push sled available but subbed with a pull sled. 

I= 8 hard but short enough to not affect me too much

C= 9 Too short to have to strategize

E=8 The suck didn't set in until 20 secs into it

+

7 STOH @ 155# AFAP

30sec Airdyne/Airbike @ 100% effort

Rest 5min

x3

I=10 - 30 seconds was too long

C=9  I asked myself after the 1st one if I went as hard as I could have. It was more like 98% so I went harder in the next 2.

E= 10 Everyone was laughing at me because I was looked like I was having a seizure trying to keep the bike going afap

-This was the worst workout you have programmed for me.  My legs ached for about half an hour after. I had to have another coach cover my next class.  I was actually a little worried about it. Next time I'll take a video simply for entertainment. 

Oct-21

A. TGU - 20 reps NOT for time @ 1.5pood-2pood -I did 5 reps at 2 pood, 15 at 1.5pood 

B. Bnk Split Jerk Stance Press @31x3 - 3 x 8-10; rest 90sec - 115lbs Only made 7 on the last set

C. DB 2arm Neutral Grip Press @31x3 - 3 x 8-10; rest 60sec - I only have dumbbells at 1 gym so I subbed with 45lb KB 

D. Wall-facing HS Hold - 3 x 60sec UB; rest 90sec - 60 sec, 60 sec, 50 sec

+

Advanced Frog-stand play/practice - 15min Got some help from a gymnast, He was much better than me. I pretty much fall as soon as I lift my knees off my elbows.