Getting Ready for 11.3!

TRAINING:

part 1:

A. Press - build to a tough single in no more than 5 sets from empty bar - rest as needed

B. Push Press - build to an easy triple in 3 sets max - rest as needed

C. Split Jerk - build to a tough single in no more than 5 sets max - rest as needed

rest 6+ hours

part 2:

5 sets:

Row 350 m @ 95% effort

breathe 10 times

30 unbroken back extensions

rest 5 min actively walking

Results:

part 1:

A. 95#, 115# (f), 105#, 110# (f)

B. Misread directions; I built up to a heavy single Push Press: 125#, 135#, 145#, 150# (f)x 2

C. 160#, 170#, 175# (failed behind)

*145# is a Push-Press PR! 170# is a tied PR for my Split Jerk but this time it felt and looked a lot better. My arms were fully extended in the bottom of my dip, I did not press the weight out. I felt like I had forgotten what I was doing, then all of a sudden I had 170# above my head in what is probably one of my best split jerks I have ever done at a heavy weight.

(No time for a rest between part 1 & part 2 today, did them back-to-back)

part 2:

350m time/ ave pace per 500m

1. 1:12.8/ 1:44

2. 1:12.5/ 1:43.6

3. 113.7/ 145.3

4. 113.4/ 1:44.9

5. 114.3/ 1:46.2

*All back ext unbroken. Lower back and hamstrings are on fire. I cannot sit comfortable while I type this!

Work Outs

 March 8, 2011


Part 1:
4 min max DU's: 183
3 min max Box jump 20": 60
2 min max GHD: 42
1 min max reps powerclean 65#: 21


Part 2:
Deadlifts and strict ring dips 5x5 alt sets
DL loads: 205, 225, 235, 240, 245 (x4)


Part 3:
30 power snatches (isabel) @ 95# 
then immediately 
5 rounds of
-15 GHD
-6 Ring dips
-10 lateral hop burpees


snatches done at 6:27 total 21:17


 March 7, 2011
a1. Strict press x1/Push Press x2/ Split Jerk x 3
a2. 10 chest to bar pull-ups


alt a1 and a2, 3 sets


set 1: 90#, ub
set 2: 100#, ub
set 3: 110#, ub


110# was a strict press pr


Wod:
1,000m row
40 wall ball (14#/10ft)
750 m row
30 wallball
500 m row
20 wall ball
250 m row
10 wallball


18:56


March 6, 2011


3x10 back squats
145, 155, 165