Wednesday, Feb 22:
Swim: 3x200m, 4x100m, 5x50m. Straight through, work:rest is 1:1. 85-90% for each.
Didn’t have access to a pool today so I rowed instead. 3x1k, 4x500m, 5x250m. 90% aerobic. 1:1 work:rest. 3:26, 3:26, 3:27, 1:37, 1:37, 1:38, 1:38, :47, :47, :47, :46, :46.
Thursday, Feb 23:
Part 1: 6 sets: 8 kb swings @108, 30 sec airdyne, 97% effort. 5 min walking rest.
cals: 28, 27, 32, 29, 31, 33. Felt much better than last week. sipped simple carbs b/w sets, no crash like i’ve had after other airdyne sprint sessions. kept it more @ 95-97%.
Part 2: A. 3x thruster clusters: 5.5.5.5 for load. 3 min rest b/w clusters. B. 4×3 min amrap @ 90% each: power clean and jerk @225. 3 min rest after each.
A. all at 165. rough. definitely left me sore. B. 14, 12. shoulder was really hurting so did pc’s the 3rd set and just did 15 in 2 min; stopped to help my bro and due to time constraints, but shoulder wasn’t happy at all. wasn’t easy after thrusters either.
Friday:
Rest
Saturday:
Part 1: CF Open wod 1: 7 min amrap burpees w/ 2 hand touch to target 6″ above standing reach.
126. legs were the limiting factor, specifically from the thrusters thursday night.
Part 2: 2 hrs rest after wod 1. 3rft: 400m run, 10 double kb hang clean and jerk/press @ 70lb each, 12 hspu.
13:33. rd 2 ended at 7:52… last set of hspu took a LONG time. shoulders were DONE from the burpees and then the kb c&j going into them. runs were @ 1:30, 1:42 and 1:43. was aiming for 95% effort, but turned into just getting the hspu done.
Sunday:
Part 1: A. Work up to a tough DL single in 5 sets from an empty bar B. 10 min amrap: 3 unbroken strict C2B pull-ups. C. dl clusters, up to 5 sets @85%: 3.3.3, 2 min rest. Stop when you can’t complete reps or can’t hold good form.
A. 225, 315, 405, 455, 500. B. rotated b/w pronated, mixed, and supinated. pronated got to be the hardest. 23 sets of 3 unbroken. few minor “kips” at top on 3rd rep with pronated. C. 85% is 450. Did one full cluster, then 3.3 of second cluster. went to pick up bar for last 3 of second cluster and it just wasn’t there. felt good though.
Part 2: 3×8 min amraps @85%, 4 min rest. 1st: 30 double unders, 10 hand-release push-ups. 2nd: 2 tgu @55 (1/arm), 10 kb swings @55. 3rd: 50m farmer’s carry w/ 2x 70lb kbs, 10 ball slams w/ 30 lb slam ball.
1st: 8 or 9 + 30 double unders steady. 2nd: 9. 3rd: 8 or 9 plus farmer’s carry steady.
