HPC, PP and HSPUs

Sleep:  10p-4:45a- Yikes!


 Training at 7am

A. Hang Power Clean Cluster - 1.1.1 x 5; rest 5 min - drop weight, rest 10 sec b/t reps
95/105/110/115/120x1- felt slow.

B. Hang Power Clean x 1/Push Press x 3 TnG tough; rest 3 min x 3
75/85/95


C. AMRAP Ring HSPU in 10 min - every fraction perform 20 DU's
first time attempting RHSPUs but I had a good idea of how this would play out. Corey helped me in the rings and I felt okay in space- lowered down but that's it. So, started with 2 strict and then had none left. Switched to kipping and ended up with 54- broke 9 times.

Double couplets

Sleep:  11p-7a
Food:  7am coffee with cream, 12p post workout refuel/protein shake, 1pm lunch of egg salad, small salad of mixed greens, and stewed pears, dinner of pot roast, mixed green salad with mixed veggies, and green beans with bacon, kale chip snack and arctic zone ice cream.


Training at 10am

15,10,5 rep rounds for time:

Squat Clean - 135#/95#

Ring Dips

Part 1 - 8:05

Squat cleans felt ridiculously heavy today- strung some together, but were mostly singles.

(rest 25 min)

21,18,15,12,9 rep rounds for time:

KBS - 1.5/1 pd

COVP chin ups

Part 2 - This is where it all fell apart.  Apparently I can't count and breathe hard- this is an ongoing problem.  So, my time was 7:45,  but for the following reps: 
 21  21
18  18
15  12
 9     9  (realized something was amiss here so did extra- not enough extra however... ugh...)
 6   6
(69 and 66, respectively, instead of 75 ea.)
I actually felt really good through- much better than the first painfest.  


Total time - 15:50

Split jerks, C2B, and 300 FY!!

Sleep:  10:30p-6a, uninterrupted :)
Food:  6:30a coffee with cream, 9am refuel/protein shake, mid morning snack of hard boiled eggs, mixed nuts, and fruit, lunch around 11a of egg, green bean, broccoli, and pepperoni frittata with a large mixed green salad, mixed nuts, and balsamic dressing, after snack of grilled chicken, cashews, and an apple, 


Training at 7am

A. Split Jerk - 2-3 x 5; rest 5 min

85 x 3, 95 x3, 105x3, 110x2, 110x2- Jerks felt heavy today

B. CTB Chin Ups x 15; rest 2 min x 4

 Sets looked like - 5/4/3/3, 4/4/4/2/1, 5/5/5, 5/3/2/2/2/1 Ugh.

C. 300 FY

125 cals. Done on the rower- paced way too much- felt fine about 2 seconds after finishing...

38:15 on the AirDyne

Training done on Friday, instead of Thursday- 9am

Run 5 min @ Z1

+

Run 30 sec @ 90% aer effort

Run 30 sec @ 50% effort x 10

(walk 5 min)

Run 45 sec @ 90% aer effort

Run 30 sec @ 50% effort x 9

(walk 5 min)

Run 60 sec @ 90% aer effort

Run 30 sec @ 50% effort x 8

+

5 min walk cool down

Due to rain and storms, this was completed on the AirDyne- don't  know why I thought that would be more comfortable- NOT!


434 calories- and a sore neck due to this awesome posture.

Snatches and Double Unders

Sleep: 10p-8a
Food: 8am coffee with cream, noon lunch of mixed green and cucumber salad with Italian dressing and baked chicken from India Garden buffet, popcorn snack ~3p, dinner @7p of sauteed trout, collard greens, mixed green salad w/ balsamic dressing, arctic zone ice cream snack ~9p


Training at 11am

as many rounds/reps in 10 min:

5 power snatch - 95/65#

20 double unders

11+1

Felt good. Snatches UB- DU tripped twice.

Clean PR!

Can't remember sleep and food :)


Training at 8am:

A. Squat Clean - build to a tough single in a few sets  - short rests

130# (5# PR)

B. AMRAP Squat Cleans in 5 min - 60% of part A

37 reps at 80# (6+6+3+2+5+5+5+5)- this was a grinder

C1. HSPU - amrap (-2); rest 10 sec

12, 11, 9, 11- all kipping

C2. 10 toes to bar unbroken; rest 2 min x 4

Complete UB

HPCs & Burpees- Thrusters and Pull Ups

Sleep:  10:30p-7a
Food:  7am- coffee with cream, post wod refuel and protein shake ~11am, lunch at noon of huge salad with pepperoni, strawberries, eggs, mixed greens, guacamole, mixed nuts, and balsamic dressing, 


Training at 10am

part 1:

3 rds for time:

10 hang power clean - 135#/95#

10 bar facing burpees

4:37

 

(rest 25 min)

 

part 2:

3 rds for time:

12 thrusters - 95#/65#

12 chin ups

4:50