Sunday, October 20, 2013

W-L Track (am)

Every 3 minutes, for 30 minutes (10 sets):
Run 400 meters
10 burpees

If you fail to make the time cap on a certain set, finish the work, and rest the remainder of the round into which you bled.

8th & I (pm)

Clean & jerk (20 minutes to build to a heavy single)

215

Squat 1 x 5 @ 60%; 1 x 5 @ 70%; 2 x 5 @ 75%

185; 215; 230

Front squat 1 x 5 @ 65%; 1 x 5 @ 70%; 1 x 5 @ 75%

170; 185; 200

2 rounds of:

20 GHD sit-ups
Rest 1 minute
20 overhead lunges/leg (20# ball)
Rest 1 minute

Notes:  C.J. Martin is a genius.  This was my first running session of the season and I truly enjoyed it.  It was a beautiful Fall morning in Arlington.  Started the first set with a pull-over, sweat pants, and hat on.  All that remained were my shorts and sunglasses by the time I finished.  This workout was very difficult, but I'm proud to have completed it.  Quite a few folks on the Invictus site were unable to complete sets within the time cap toward to the end.  Started off running the 400s in ~1.30-1.40, but that quickly slowed to ~2.00-2.05.  My burpees were very strong today.  Utilized my "hot coals" burpees where everything is one-touch off the ground.  Finished the first set in 2.10, but I was finishing in ~2.30 for most of the sets.  I was able to recover a bit on the 400s; however, my running isn't strong enough at this point to really serve as recovery.  This was a lot of total volume in under 30 minutes:  2.5 miles of running and 100 burpees.  Very curious to see how much this negatively impacts my clean & jerk and squatting this afternoon.      

Worked up to 215 on the clean & jerk, which ties a PR for me.  It wasn't very clean, though.  Feet went a little wide on the catch, and then a few of my finger slipped off the bar on the way up.  Difficult transition into the jerk.  I'm pretty happy considering this was my 5th workout in 3 days.  Squatting went well.  Looking for a new front squat 1 RM next weekend.  Threw in the GHD sit-up/lunges workout at the end because I had a few extra minutes.  Definitely a low-intensity aerobic-type piece on the rowing machine tomorrow.