4/7/12 Training

Trained with Jason Hoggan and some guys on the CF Deep Ellum Team today!  Had a blast and was good to train with people I'll be competing with in a few weeks.  We'll do it again next Saturday hopefully!


BB Gymnastics
1) Snatch: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1. 90%x1, 95%x1, 85%x2 – rest 60-90 sec.
2) Clean & Jerk: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 – rest 60-90 sec.

Conditioning (3 parts)
1) 7 minute AMRAP of:
10 Burpees
15 Push Press 95#
20 Pullups
*Rest exactly 3 minutes.

2) 5 minutes to establish a 5rm T&G Deadlift.
*Rest 10 minutes.

3) Run 1 mile for time.

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Extra 120407:

Group 1 Conditioning
For time:
9 Hang Squat Snatches @ 135#
50 Double-Unders
7 Hang Squat Snatches @ 135#
50 Double-Unders
5 Hang Squat Snatches @ 135#
50 Double-Unders

RESULTS

1. 3x 165 lb, 2x 190 lb, 1x 202.5 lb, 1x 215 lb, 1x 230 lb, 1x 245 lb, 1x 255 lb, 2x 230 lb

2. 3x 200 lb, 2x 230 lb, 1x 247.5 lb, 1x 265 lb, 1x 280 lb, 1x 300 lb, 1x 315 lb, 2x 280 lb

3a. 4 Rounds even
     Felt pretty good on this.

3b. 415 lb. easy.
     Ran out of time, and should have started higher.  This wasn't hard enough.


3c.  DNF.
     I cramped up hard around the 800m mark, splitting side stitch.

4. 4:27.
     This was a gut check.  We didn't rest much after the mile and I felt this one.  Also wasn't drinking/eating enough between and it showed.  Kept slowing down to avoid locking up on double unders.  Probably 3:00 min easy fresh.