10.3.16

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A) Run; *NOT SPRINTS!
2 set,
3x400m + 2:30 Rest
Resting 5:00 between each set of 3x400m
+
Rest 10-15:00 (between last 400m repeat and B)
+
B) 4 RFT:
15 Wall Balls
20 American KBS
20 Toes 2 Bar

True form workout at camp
A. 8x 30sec on 10sec off for consistency.
B. 1K run – EMOM 10 split lunge/squat jump/or lateral ski
Took me about 7:30
C. Ran 2 more 400s. Was just under 2:30 pace on true form. Not all out but not easy. Felt my hamstrings working. No pain.

MetCon
10:54 (2:27 2:49 2:56 2:40)
All rounds 15 wall balls UB @20#, kbs 12/8 @44# and TTB 12/8 til last round UB. Smoked my grip more than anything. KB was muscle fatigue and breathing. Wall balls were the easiest part.

Then…

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10.2.16

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First full day at Power Monkey camp number 6!

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Tested my fitness on a VO2Max test

Snatch Balance:
2×3@75% 1×3@80% 3×3@85%

Power Clean from Blocks:
2×2@70% x2@75% 6×2@80%

(2 TnG Hang Snatch); EMOMx7:00 @77-80%

Snatch balances up to 65kg felt good

Power cleans up to 77kg were ok

Hang snatches done at 60kg my knee and my back started hurting so I quit after 5min.

Paused Front Squat:
4×4@65%
*:02 Pause, Accelerate up as fast as possible
*Rest 2:00-2:30

Then lots of gymnastics work 🙂

and

55 single arm DB upright row @45#

4×9 BTN press at 85#