Saturday, September 19, 2015

Atlanta Week 2

Monday - Early flight. Top Golf with Cook. Hit a couple hundred balls. Good time, late night.

Tuesday - Short session in hotel gym, 3x8 30# curls+press+rows+squats. Walk to work, then back to hotel and to Chuys for dinner. 3.65 mi total.

Wednesday - Morning 4.1mile run. 8:27 pace. Walk to work, back to hotel. After diner, walked to Target and back. 2.1 miles.

Thursday - Quick workout in the room. 100 airsquats, 5min planks, push ups and tri dips. Walk to work and back, then to Uncle Julios for dinner and back. 3.4 miles.

Friday - Morning 4 miles, 8:45 pace. Hit the gym after getting back.
Hang Clean TALL 3 x 5 75% - 125#
1 Clean from the Blocks + 1 Jerk 4x(1+1)@80% - 155# (last round 165#)
3 Position Clean DL 4×3@103% - 215#
Front Squat - Tempo 4 x 3 - 195# (first set 205# was miserable, felt way too heavy.)

Saturday - barbell warmup
Snatch Balance 3×3@65-70% - 105#
High Hang Snatch from Hips 3×3@65% - 105#
WOD1 - Amanda
9-7-5
Muscle-ups SUB-Chest 2 bar pullups + Ring Dips
Snatch, 135# - SUB 125#
9:54 - snatch got nasty, failed 2 during 7 round.

WOD2 - Partner with Andrea
50 alt Box Jumps 24″
25 Unison Burpees
50 KB Swings (25 reps each) 53#
25 Medball pass sit-ups 20#
100m  Leap Frog
50 alternating Power Cleans 135#

Sunday - 3.1 mile run, 8:06 pace. Fastest mile pace in a looong time (7:30s)

No comments: