AM - from week previous
A. split jerk - 3 x 3 @ 80% effort; tech work; rest 2 min
B. hang squat snatch- 95# fast and light perfect form - sit in hole 1 sec each time - 5-10 reps/set x 5 sets; rest 2 min
B. bent over barbell row pronated grip @ 21X0; 4-6 x 4; rest 2 min - video pls
C. ghd sit ups x 25; rest 90 sec x 3
PM
Dead Lift - build to 85% of 1RM
rest 5 min
then...
Dead Lift - 85% 1RM x 1
sprint run 50 m @ 95%
walk rest 6 min x 5
(rest 10 min working on parallette HSPU)
row sprint:
25 sec @ max effort
walk rest 4:35 x 5
(rest 8 min)
x 2
AM Session Notes:
ReplyDeleteSplit Jerks - 195, 215, 235
Hang Squat Snatch - 6,7,8,9,9
Bent over row - 135(6),135(6),145(6),155(6)
GHD - :50, :48, :54
Jerks felt good. Went heavier this week with wrist feelin better. Focused on front foot recovering first. Snatch starting to feel smooth as well, keeping bar path very close. No prob on row, went heavier this week, because I knew what I was working with. GHDs were slower than last week....but all unbroken.
followed with 46g protein/50g carb.
PM Session Notes:
ReplyDeleteDL @ 405#. Completed. could not really time sprints.
Parallete HSPU went fine. Fell very comfortable here.
Rows went for average watts:
465w
514w
556w
568w
565w
second 5:
555w
544w
559w
577w
552w
The rows started to wear on me. Was definitely workin. Gettin in for this session was tough on a Sunday PM, as I knew it would take a while to complete.
Followed with 46g protein, 50g carb. Thoughts.....
might need to supp with some aminos during the longer ones for you right now...like MRM reload is a good one, they also have another one - BCAA+G that might help = 2-3 scoops during and pre wod..
ReplyDelete