September 12, 2015

And today I face the dreaded Air Assault program... a rematch. All in all, better output than last week. But more rest.

(Really push to maintain 170 this week, even if you need longer breaks for the other movements) 
Assault 3min @ 170+ watts 
20 Power Snatches @ 55# for time 

• 3 MIN AA Effort @ 229 Average Watts
• 20 x P.S #55 = 1:20 (12,3,5)
• Took about 1 min rest before starting snatches

rest1min
Assault 3min @ 170+ watts
25 box jumps (20" step down)

• 3 MIN AA Effort @ 218 Average Watts
• 25 x Box Jump/Step Downs = :48
• Took about 1 min rest before starting box jumps

rest1min
Assault 3min @ 170+ watts
20 Power Cleans @ 95#

• 3 MIN AA Effort @ 209 Average Watts
• 20 P.C #95 = 1:10 (5,5,5,1,1,1,2)
• Took about 2 min rest before starting power cleans - someone stole my bar had to reset (was also gassed from AA)

rest1min
Assault 3min @ 170+ watts
25 burpees 

• 3 MIN AA Effort @ 192 Average Watts
• I was very dramatic in this effort, it hurt
• 25 Burpees = Forever. Hit a dead stop at 19 reps / 1 Min mark. Finished 25 by 1:42:(

+
30min quality mobility work (I like the mobility pieces you chose last week!) 

• 2 SETS (24 Minutes) (Woke up with a lot of neck and shoulder stiffness from HS)
• LX Ball Pec MFR (2 min R / 2 min L)
• LX Ball Subscap MFR (2 min R / 2 min L)
• LX Ball Lat Roll MRF (2 min R / 2 min L)
• 1 SET (4 Minutes)
• IT BAND Foam Roll (2 min R / 2 min L)
• 1 SET (4 Minutes)
• Bench Pigeon (2 min R / 2 min L)
• 1 SET (3 Minutes)
• Weighted Wall Straddle
• = TOTAL TIME 35 Minutes