AM
hang squat clean - build to a tough single in a few sets - NOT a 1RM but tough
rest and prep for wod
for time: - video pls
10 squat cleans - 185#
20 burpees
30 CTB chin ups
AM 03/05/2011 from Steve Mullen on Vimeo.
PM
airdyne @ home
10 min @ Z1
(sprint last 10 sec of every minute)
+
10min @ Z1 easy
+
10 min @ Z1
(sprint last 10 sec of every minute)
+
ice bath - 10 min @ 15 deg
AM Session notes:
ReplyDeleteWorked up to 215# on clean. Felt good, not too heavy. Tweaked the wrist on that one so decided to stop there.
Went 2:54 on the WOD. Cleans felt good. I need to cycle those faster by catching the bar on the way down. I think that will come with the flexibility. My pinky and ring fingers pop out from the bar, making catching nearly impossible at that weight. Burpees could have been faster, CTB were ok, definitely hit a wall there at the end. Video posting later today.
Video up for am session.
ReplyDeletePM Session:
I subbed rower for Airdyne. Completed. All sprints were in 1:28 - 1:32/500m range. Z1 average row was 2:30. Bath completed. No therm yet but it was cold. Will pick one up tomorrow?
Followed up AM session with 25g Whey Protein and 75g Carbs(Dextrose). Will adjust for more Protein next session like this due to heavy loads.PM session was followed with a meal 45 minutes later. Because it was mostly all Z1 work. Was this correct?
yup, meal was right later
ReplyDeletegotta attack the cleans from get go as low reps wod like that is for the person who goes for broke on the cleans and gets out in front
so amrap cleans, then singles as needed AFAP...
good midline on burpees and flow on chins/pace
again, attack at the beginning, then find pace, then finish hard - thats what testers are for
As soon as I can keep all fingers on the bar. I will be able to stay on those cleans. Wasn't a matter pacing or tired. I just couldnt catch the dang thing. I will work on that. Thanks.
ReplyDelete