Chase, 273# Snatch
A. aerobic efforts – lower %
400m run
Rest :30
800m run
Rest 1 min
1 mile run
Into
:15 sprint on bike X 6 – rest 1:45-2 min between
B. Split jerk – to 1RM for the day + 3×3 @ lighter % speed work
C. AMRAP 20
5 Power cleans (155/108)
10 Toes to bar
15 Wall balls (20/14 to 10′ target)
D. Team Implements
400m run
= 1:30
800m run
=3:18
1 mile run
=6:50
Ass bike sprints
= done
Split jerk
= 315#
3×3 @ 245#
Amrap 20
= 14 + 5
4 rounds:
15 band pull aparts
10 side lying shoulder rotations (10lbs)
Fighting some sort of quad/knee issue
A few longer rides on the assault bike then :15×6
Splt jrk to 195, 135 3×3
Couldn’t go for the metcon … holiday travel is arriving at the right time for some rest.
Runs Done
Bike 14 calories across
Split Jerk 144KG!
AMRAP with Mick
5 +10 reps
Sunday 12/20/15
A. 400 run (sub 1:30), rest :30, 800m run (sub 3:30), rest 1′, run 1 mile – basically had an asthma attack – but i don’t have asthma. Somewhere ~8′ I think.
B. 6×15 sec AB sprints. Done.
C. Split Jerk: 275 PR, near miss 285. (opposite leg – or perhaps “new leg”) Actually failed 275 a few, then did 3×3 drops. then went for it again.
D. 20′ AMRAP: 10rnds + 5 PC + 6 TTB. Rx (5PC 155, 10 TTB, 15 WB). Spot on pace throughout. 3/2 PC, 6/4 TTB, UB WB.