Showing posts with label Nate. Show all posts
Showing posts with label Nate. Show all posts

Monday, October 14, 2013

"Nate"

Monday 
AM - BSq int (low) + Snatch intense + C&J mod
A. Back Squat @ 20X1, quickly build to a tough 5 - only one tough set, big jumps per set, warm-up well, no failing, if you think you may fail at rep 3, 4 or 5, just stop before that. 
B. Snatch Pull. Squat Snatch, 2.2 - build to a tough set, reset on floor every rep
C. Squat Clean and Split Jerk, 1 rep x 10 sets, 1:30 min - 5 sets @ 170lb, 5 sets @ 180lbs
A. 225#--- My sets after warm up were 125#, 175#, 225#
B. 155#-- left some here, this was tough but i think I could get 165#
C. completed
9
PM - Aerobic Tester
"Nate" as rx'd
20 min:
2 mu's
4 hspu
8 kbs - 24kg
20 rd + 2 MU
very happy with this. I thought I could get over 21 rounds but I fell off with 12 min to go, and the last 8 minutes were spent 'just holding on'. Felt like I could really go 'there' and push today, unlike saturday. I like "Nate" and I think it is a good work out for me to do well on... It took me a good hour to recover, I was still at the gym and a few people asked me about an hour after I was done if I just worked out because I was still so red.
10

Wednesday, October 17, 2012

Nate

Nate
amrap in 20 min
2 muscle ups
4 hspu
8 kbs 32 kg
16 rds + 2 muscle ups

all muscle ups were singles
all hspu unbroken (easiest part)
all kbs unbroken

I maintained about 1 round per minute for maybe 8 minutes but then I fell off that pace, 20 rounds would be pretty cool.

Last time I did this I did all muscle ups unbroken and had to break up some sets of kbs, and I got 13 rounds plus 3 kbs.  Better strategy and better score this time around.

Friday, August 3, 2012

Men's Nate & 1k runs

AM - CP tester
Men's Nate
AMRAP in 20 minutes:
2 Muscle-ups
4 HSPU
8 KBS - 32kg
13 rds + 3 KBS
*all muscle ups unbroken
*all hspu sets unbroken aside from one set when i fell off the wall
*KBS were the toughest part because of the rep#. Did make a big effort to keep the KB vertical overhead which I think I did well, but thats always tough to self judge. 
I imagine a lighter KB would also be almost harder because I would be returning to the MU's sooner. I did some sets of the KBS unbroken, and others 5/3 or 6/2. Transitions from MUs to HSPU were almost immediate, HSPU to KB were almost immediate, the places i spent the most time in transitions were in between the KB reps if i broke the set, and I would also spend a few seconds from KBS to MU. Overall a good tester, had no idea how I would do or what I should be aiming for.

PM - MAP Running on flat
3 x Run 1k @ 90-92% HR, Walk same as work time - record times
forgot my hr monitor so did these at 85 to 90% effort 3:55, 4:03, 4:00