March 16th, 2016

A. Five sets of:
Thruster + Push Press + Push Jerk
Rest as needed
*Build in load to something heavy for today; take this from the rack

B. Every minute, on the minute, for 15 minutes (5 sets of each):
Min 1 – 6 Alternating Dumbbell Squat Snatches (use this as practice; build as able)
Min 2 – 6 Push-ups + 6 Supine Ring Rows
Min 3 – 30-40 seconds of Triple Under Practice
+
400 Meter Run @ your best mile pace
100 Meter Run @ easy recovery jog
200 Meter Run @ 5 seconds faster than your best mile pace
Rest 2 minutes
x 4-5 sets

*If completing this on the Concept2, then use your best 2k Row time in lieu of your mile pace.

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15 Comments

  1. A. 75 / 85 / 95 / 105 / 115

    B. 30# dumbbells – that was humbling, haha. I had a lot of trouble actually getting to the bottom of the squat (I think most of my squat snatches ended up being just really deep power snatches) and balancing the weight overhead. HALP
    Also the handle came off my jump rope during the last round 😦

    C.
    1:42 / :48
    1:38 / :53
    1:40 / :49
    1:40 / :50

    I was aiming for 1:45 / :47-48 split (I guesstimated a 7-minute mile) but that didn’t really happen… oops.

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  2. A. 115, 135, 165, 185 (PR Thruster), 200 failed thruster

    B. Did 40# DB for squat snatches. New movement for me. Did 50# for one of the sets.
    4 to 5 triple unders per round.

    C. The 400’s were consistently 1:26.
    The 200s were consistently :43.
    Did the runs first on a track.

    Good day of training!

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  3. A. 240
    B. Worked with 40# DB- these were tough but a ton of fun
    C. 400s 1:26-1:28/ 200s at :43. 5 sets

    – today’s training session was a ton of fun. Lot of laughs today going head to head with the DB snatches and triple unders.

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  4. A. 135, 155, 165, 175, 185
    B. Snatches at 40,50,60,60,60.
    Got a few triple under a per round mostly broken, but strung them together once or twice.
    C.
    1:27/0:50
    1:33/0:46 (had to dodge several cars, runners, and pizza delivery guys…sounds like a video game)
    1:30/0:46
    1:26/0:38

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  5. A. Worked up to #135
    B. Used 30×2 then 35×3
    C. Did 2 runs 2 rows stayed at a 1:45 pace on runs and my 2k pace for rows. Did rows to reduce the impact, feeling pretty beat up this week.

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  6. A. Up to 195. Missed 205.
    B. 40lb DB – tough for me… Mobility seems to be a big issue. Triple unders… More like triple NONEders!
    C. Complete. Ran outside. Didn’t time it.

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  7. A) 115, 135, 155, 175, 195. Heaviest I think I’ve ever done.
    B) 40# for snatches, only got 1 triple under in the 1st couple of sets so I just worked on double unders.
    C) Did on the rower 1:32/:47, 1:33/:49, 1:36/:49, 1:39/:50, 1:34/:47.

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  8. A. Up to 123. Made the thruster, but missed push press on 133. Push press is weak.
    B.
    Worked up to 35# on the snatch, but this is definitely a new and tricky movement for me.
    Managed 3 whole triple unders lolz.
    C. Ran once, then got the stitch in my right side that I always get running. Not sure if this is a hydration issue, breathing issue, or a persistent strain? Either way, it’s impossible to work through so I finished on the rower :/ didn’t track times.

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  9. A. Worked to 225 then 240
    *made thruster on 240 (PR) but missed push press and push jerk

    B. 50/60/70 on snatches
    PU/RR DONE
    Triple unders ??

    C. Done 4 sets

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  10. A. Up to 133, quarter squat thruster
    B. 15/30/35/35/40 quarter squat snatch
    PU/RR done
    subbed 10 burpees for triple unders
    C. 3:05, 3:03, 3:03, 3:06, 3:04 on the rower. I just recorded the time for the whole set instead of the individual parts.

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  11. A. Up to 133. Felt like this shouldn’t have been as hard as it was…
    B. worked up to 35#, once I got the hang of where to put the weight this was manageable.
    a bunch of triple under attempts and 3 rope burns (ouch).
    C. Did not time. Was told that it was not safe to leave my phone by the door…so just went with it. Did 4 sets. 200s felt pretty good. Running is slowly starting to feel better.

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  12. A. Worked up to 215. Tried 225 but couldn’t quite get it
    B. Used 35s for the first few sets and then used 45s for remainder. Got a few triple unders each set but all broken up
    C. Did 4 sets of running

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