Saturday 7-20
Road Bike - hard pace
16.4 miles
55 min
17.7 mph
Smith's short loop
Saturday, July 20, 2013
Friday, July 19, 2013
OPT: Wk 6 Day 3
Friday 7-19
A. Squat snatch; build to a max
95x3-125x3-135-155-170-185-200PR
A. Squat snatch; build to a max
95x3-125x3-135-155-170-185-200PR
B. Squat clean; build to a max
200x3-220x2-235-255-265-275F-270F
200x3-220x2-235-255-265-275F-270F
C. Power clean x1/Hang power clean x2/Front squat x3; build to a max of the complex
185-195-205-215-225FSx1
185-195-205-215-225FSx1
+
Row sprint 20 seconds @100%
rest 2:40x5
190M-190M-190M-200M-190M
190M-190M-190M-200M-190M
Wednesday, July 17, 2013
OPT: Wk 6 Day 2
Wednesday 7-17
A. Strict press build to a 2rm
135-165-185-205-220-225x1
135-165-185-205-220-225x1
B1. Weighted dip; 3-4x5; rest 2 min
130-140-150-160x3-160x4
130-140-150-160x3-160x4
B2. Supinated weighted chin up; 2-3x5; rest 2 min
110-110-120-125x2-125x2
110-110-120-125x2-125x2
C. Amrap unbroken strict hspu; rest 20 sec x10
9-2-2-2-2-1-1-1-1-1
9-2-2-2-2-1-1-1-1-1
+
5 rounds for time:
10 CTB chin ups
20 calories airdyne (20 Burpees)
9:48
9:48
OPT: Wk 6 Day 1
Tuesday 7-16
A. Jumping back squats 6-8x4; rest 2 min
135-185-225-240-255-280x7-295x6
135-185-225-240-255-280x7-295x6
B. 3 position squat snatch (top down) 1 complex on the min for 10 min (moderate/light load, technique/speed focus)
115x10 sets OTM
115x10 sets OTM
C. Drop snatch; 3, 3, 3; rest 3 min
135-150-165-175
135-150-165-175
+
50 thrusters for time 135/95
4:58
(15+5's w/ belt & wraps)
4:58
(15+5's w/ belt & wraps)
Sunday, July 14, 2013
Sac River - MTB
Sunday 7-14
Sac River Trails
2 loops, 1 inside and one outside
1hr 45 min - 6:35-8:20
The first loop was a bit slow and cautious since I haven't been there in a year and a half, second loop was faster and I pushed it a lot harder. I miss riding my MTB.... I had a lot of fun and I can't wait to go back!
Sac River Trails
2 loops, 1 inside and one outside
1hr 45 min - 6:35-8:20
The first loop was a bit slow and cautious since I haven't been there in a year and a half, second loop was faster and I pushed it a lot harder. I miss riding my MTB.... I had a lot of fun and I can't wait to go back!
OPT: Wk 5 Day 3
Thursday 7-11
A. Push jerk; 2 reps on the min for 10 min @70% 1rm
155x3 sets-165x3 sets-175x3 sets-185A. Push jerk; 2 reps on the min for 10 min @70% 1rm
B. Muscle ups; 3 reps on the min for 12 min
off toes
off toes
+
push up - 2 min max = 82
rest 10 sec
squats - 2 min max = 87
rest 10 sec
chin ups- 2 min max = 45
rest 10 sec
sit ups - 2 min max = 40
rest 10 sec
lunges - 2 min max = 60
rest 10 sec
ring dips max - 2min = 30
Tuesday, July 9, 2013
OPT: Wk 5 Day 2
Tuesday 7-9
A. Power snatch from high blocks; build to a max
135-150-165-175-185F-185
A. Power snatch from high blocks; build to a max
135-150-165-175-185F-185
B. Squat clean clusters 1.1.1x4; rest 20 seconds/rest 3 min
185-200-215-225-235
185-200-215-225-235
C. Snatch pulls; 2, 2, 2; rest 3 min
185-195-200-205
185-195-200-205
+
Row 1k for time
2:12
2:12
OPT: Wk 5 Day 2
Monday 7-8
A. Push jerk; build to a 3rm
135-185-215-235(PPx1)
A. Push jerk; build to a 3rm
135-185-215-235(PPx1)
B1. Weighted dip; 4-6x5; rest 2 min
110-115-120-125-130
110-115-120-125-130
B2. Supinated weighted chin up; 3-4x5; rest 2 min
85-90-95-100x3-100x3
85-90-95-100x3-100x3
C. Amrap unbroken strict hspu; rest 30 sec x10
9-4-3-3-2-1-1-1-1-1
9-4-3-3-2-1-1-1-1-1
+
5 rounds for time:
10 unbroken knees to elbow
10 box jumps 30/24" (step down)
6:43
6:43
Century Ride
Friday 7-5
97.33 miles
6hrs 49min
14.2 mph
It would have been a lot more enjoyable with food and water... really. The new loop was really nice new pavement, so new (end of June) there were not many shaded stops and no water. I had bad directions getting through Perry (where I planned on eating lunch) and by the time I found the trail I was pressed for time and needed to keep going to get back.
97.33 miles
6hrs 49min
14.2 mph
It would have been a lot more enjoyable with food and water... really. The new loop was really nice new pavement, so new (end of June) there were not many shaded stops and no water. I had bad directions getting through Perry (where I planned on eating lunch) and by the time I found the trail I was pressed for time and needed to keep going to get back.
Tuesday, July 2, 2013
OPT: Wk 4 Day 2
Tuesday 7-2
A. Thruster; build to a tough single
185-215-235-255-275
185-215-235-255-275
B. Drop to 80% of A and perform 2 reps on the min for 10 min
215 x 2 reps OTM for 10 sets
215 x 2 reps OTM for 10 sets
C. Hang squat snatch from below the knee 2, 2, 2; rest 3 min
95-115-135-145-155
95-115-135-145-155
+
5 TnG squat clean
Sprint 100m @95%
rest 3-5 min x6
(weight/time/recovery)
1. 135#/:31/3min
2. 145#/:30/3:30
3. 155#/:28/4min
4. 165#/:30/4:30
5. 175#/:29/5min
6. 185#/:30
(weight/time/recovery)
1. 135#/:31/3min
2. 145#/:30/3:30
3. 155#/:28/4min
4. 165#/:30/4:30
5. 175#/:29/5min
6. 185#/:30
OPT: Wk 4 Day 1
Sunday 6-30
10 rounds for time:
10 CTB chin ups
10 CTB chin ups
10 ring dips
15 sit ups
21:39
Sit-ups are slow (unanchored)... core was toast after 3 rds. Had to start breaking up chins after 3 rds and ring dips after 5
21:39
Sit-ups are slow (unanchored)... core was toast after 3 rds. Had to start breaking up chins after 3 rds and ring dips after 5
Thursday, June 27, 2013
OPT: WK 3 Day 3
Thursday 6-28
A. Squat snatch; build to a max
140-155-170-185-195(PR)
B. 1 1/4 back squat; 3, 3, 3, 2, 2, 2; rest 3 min
335-350-365-385-405-420
335-350-365-385-405-420
C. Clean pulls; 3, 3, 3; rest 3 min
235-245-255
235-245-255
+
50-40-30-20-10
Wall balls
Unbroken double unders (broken)
11:39
11:39
OPT:Wk 3 Day 2
Wednesday 6-26
6-10 unbroken TnG squat clean 135#/95#
Airdyne sprint 45 seconds @95% (20 Burpees)
6-10 unbroken TnG squat clean 135#/95#
Airdyne sprint 45 seconds @95% (20 Burpees)
rest 5 min x6
1:39-1:43-1:33-1:29-1:17-1:23
10-10-8-8-6-6
1:39-1:43-1:33-1:29-1:17-1:23
10-10-8-8-6-6
Subscribe to:
Posts (Atom)