7-24-12

Tuesday

A. Power Snatch @ 155- 3 reps EMOM for 8 min

B. Power Clean @ 215- 3 reps EMOM for 5 min

C. Power Clean @ 225- 2 reps EMOM for 5 min

D. Power Clean @ 245- 1 rep ever 30 sec for 5 min

- Felt really good, little technique issue with feet @ 245, but nothing that can't be fixed.  Technique is was much better at the other weights though.  155 on snatch felt good as well. 

+

Air Dyne

3 min @ 50% - 50 RPM

3 min @ 70% - 55 RPM

3 min @ 80% - 60+ RPM

3 min @ 90% - 70+RPM

- Went for consistency here.  Wanted to maintain the RPM I designated throughout the 3 minutes. 

Strength and skill
8 min EMOM 

2 reps 315 Squats odd minute and 7 GH situps even minutes

- Felt great

Midline Stability

L sit 5 x AMSAP

Floor Levers 6x12

Flutter kicks 120

 

Food

- Apple

- Eggs and almond milk

Workout

- Rice, chicken, beef, veggies

- Sweet potato, chicken and veggies