December 18, 2015

First day back feeling like training was back on board. New girl joined our gym and I recruited her to train with me and Chris (and then 2 more jumped in for 2nd half) so we had a great energy and group to train with. My new training partner (her name is Guy) is LAPD, an ex-soccer player (great engine) and good strength. She really pushed me - I'm so happy about training today. I hope my energy holds over the next week!

A. Front Squat Cluster; 2.2.2 x 4 sets; rest 20 sec; rest 2:40 (this week, add weight each '2' within the cluster) 

• Set 1: 125, 130, 135
• Set 2: 140, 145, 150
• Set 3: 155, 160, 165
• Set 4: 170, 175, 180
• All sets felt solid, my right hip and Knee were a little tweaked, but overall felt good
• Maybe should have gone heavier - started at 135?

+
Row 500m @ 2:08 pace 
4min AMRAP @ 80%
4 Power Snatch @ 95# 
4 Burpee Box Jumps (step down) 
rest 6min 
x2 sets 

• Set 1: 500 M Row = 2:06.7 / 3 Rds + 4 Reps
• Set 2: 500 M Row = 2:08.0 / 3 Rds + 4 Reps

+
Row 500m @ 2:08 pace 
4min AMRAP @ 80%
4 Clean and Jerk @ 115# 
6 Burpees over Bar 
rest 6min 
x2 sets 

• Set 1: 500 M Row = 2:07.7 / 2 Rds + 4 Reps (#115 was fucking heavy today!)
• Set 2: 500 M Row = 2:07.8 / 2 Rds + 4 Reps