Dec 21

AM
5 sets @ 80-85% aerobic effort:
75 sec Airdyne Completed
60 sec recovery
75 sec Double Unders 125, 117, 121, 108, 129
60 sec recovery
75 sec Runnning Completed, somewhere around 300m each time
60 sec recovery

Noon - CP - Jerk tech + Press intense + UB Pull/UB Push volume
A. Split Jerk tech work @ 115lbs, 3 perfect reps x 3 sets, work on getting under the bar and into your optimal jerk receiving position
B. Split Jerk, build to 3 RM
C. 5-->1 for time:
Push Press - 135lb
Rope Climb
A. Completed, felt good
B. 170# Tried for 175# and made 2 but couldn't get the third, weight felt heavy in the rack. PR for both a 3RM and a 2RM
C. 11:14 (rope is 14 or 15 feet)
Kept all the reps a true push press, without dropping under. Failed probably about 5 times because of poor bar positioning. Rope climbs felt fine, got my heart rate up a bit, but the biggest challenge was the heavy push presses.
PM - LEnd 3
3 sets @ 95%:
AMRAP Ring Dips - fast/no pausing
15 KBS - 24kg
20 Wall Balls - 14#
25 Box Jumps - 20"
35 Double Unders
Rest 4 x work time
2:47 (15 ring dips)
2:39 (12 ring dips)
2:35 (12 ring dips)
*Dips were probably -3 of what a true amrap would be each round, but stopped when I began to hit that slight pause. Felt Strong
*KBS felt like nothing, swinging the 2pood has payed off!
*Stepped down on BJ's to maintain a consistent pace, but kept them at the fastest pace possible.


Overall felt good today. The PM intervals went well and I felt strong throughout each set. My friend brought in a new jump rope before my PM session so I tried it out and ended up getting 121 in 60 seconds which is almost what I was getting this morning in 75 seconds. Shows that slight fatigue can play a pretty big factor especially in the trip ups.