 |
| Sweaty "camelpack smashed" blueberry and almond butter sandwich...mmmm...keeps me truckin' in Moab! |
Friday: Triple Wods ( AM- NOON-PM)
Saturday: Quad Wods (AM-AM-NOON-PM)
Sunday: OFF
This weekend is designed for you to test pre and post workout meals /snacks. What foods agree with your stomach and give you the energy for back to back performances? PLease post along with your results what foods you chose for each workout...
PART 1:
1. Power Clean x 1 + Push Press x 1; build to a maximal effort....rest as needed b/w sets.
2. Mid Thigh Power Clean (touch and go weight) 3 x 12 / 2min RR
3. Strict Press- Build to a tough 3 in no more than 5 sets; rest as needed
4. GHD Raises 3 x 10 /60sec (use wt. only if you can keep speed)
Rest 4-6 hours
PART 2: PM
Zone 1 Run (HR 130-140 tops)
power clean/ push press:125#,85#
ReplyDeletemid thigh power clean: 95# worked on quick elbows.
strict press x3: 75#
ghd raises: 10#
Power Clean/Press: 130#(failed at 135#), 125#
ReplyDeleteMid thigh PC: 95#.. Kathyrn I need to learn quick elbows.. mine are NOT so quick!
Strict Press: 80#
Back Ext: 25#
Running this eve.
Power Clean/Push Press: #185, failed on #205 press portion
ReplyDeleteMid Thigh Power Clean: #135, couldn't keep rhythm after first set so dropped down to #115.
Strict Press: #130
GHD Raises: #20
Front Squat: 185/185/205/225
ReplyDeleteCFCC WOD: 15:16
row instead of run. pace in the 2:20/2:30. heart rate? i could talk the whole time. question of the day? where's the sunshine?
ReplyDelete