October 9, 2007

First thing is first, I'm an idiot! If i had read the WOD info I would have known that if it says 3 x 5 it's 5 sets of 3 reps. NOT 3 sets of 5 reps. I only realized my error today.

October 9, 2007
foot mobility drills ~25m
running drills ~10m

800m repeats w/3:45 rest - 3:45, 3:44, first 400m 1:53, last 400m done

Burgener warmup - 45 x 1
muscle clean + tall clean - 45 x 2 x 1+1, 95 x 1+1, 95 x 1+1, 95 x 1+1, 115 x 1+1, 115 x 1+1
muscle clean + push jerk + split jerk - 115 x 1+1+1L, 115 x 1+1+1R, 115 x 1+1+1L/R

3 rounds for time:
4 per side (3 KB snatch + 1 OHS) -16kg KB
15 clapping push-ups
25 push ball -20 pound Dynamax MB

1st round - 3:26
2nd round - did half RX'ed reps, 3:05
3rd round - nonexsistent, I was wiped!

glute bridge - 12, 12
kb halos - 10# x 5CL/CCL, 10# x 5CL/CCL

Stretches - death, sleeper, calf

Notes:
-800m repeats - I was shooting for 3:45 per 800m, the 3rd repeatI felt destroyed after the first 400m's so I called it quits to do the WOD.
-CA WOD 9OCT2007
-muscle clean + tall clean - I definitely could have gone a little heavier here
-push jerk + split jerk - muscle cleaned it up and alternated leading legs on the split jerk. The first set felt awkward but the last 2 sets felt great, definitely could have maintained speed at a heavier weight.
-Metcon - Felt like crap after the first round, reduced the number of reps, still felt like crap, so I called it a day. After this coming Saturdays PT test I can be running on the backburner a little bit to focus more on the prescribed training.