Sunday, October 24, 2010
mon 25 oct 2010
oct25-30th: single, double, active rest, single, single, double-metcon test
training:
part 1.
1k row
5 unbroken power clean @ heaviest load- the reps must be touch and go reps
rest 2' x 3
rest 10'
part 2.
400m run
10 unbroken chest to bar pullups
5 unbroken ohs @ 135
rest 2' x 3
score for part 1 is weight (lbs)/time for row(s)- ie. 225lb/205s = 1.1
part 2 is total working time
- try to maintain the same speed on all rows and runs, effort is at 85%
*recovery method this week is 10' of active recovery(I'm a big fan of light rowing/stretching) with 10' of contrast showers
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185:240=.771
ReplyDelete190:248=.766
190:253=.751
cool video, aj. i love oly lifting!
ReplyDelete3:42 with 2x Power snatch
ReplyDelete2:50
3:15
185 216=.856
ReplyDelete185 217=.852
185 219=.844
2:30
2:25
2:23
whooped me again Krusty, nice work
ReplyDelete165:216=0.76
ReplyDelete165:230=0.72
165:232=0.71
3:16
3:09
2:59
kent-good consistency with the row times. sorry about making you do mathematics, i know you fried you're omelette on that one.
ReplyDeletewow a compliment. i think aj's gettin soft
ReplyDelete175/225=.78
ReplyDelete175/227=.77
175/230=.76
2:57
3:01
2:55
Recovery-
2.5min. light Row
3min. Foam Roll
2min. Stretching
2.5min. light Row
Hitting the showers here shortly.
Everything was unbroken as Rx'd. My 400m loop took around 1:50 each time. It's 3 laps around my backyard, I'm guessing it's a bit more than 400m. Back was still pretty tight from Saturday.