In between the game we lost I ran stairs and did burpees.
Gym on Tuesday
I was itching to do some snatches, which I haven't done since I got to New York in the summer of 09. I didn't do well. My grip was too wide. My pinkies were against the sides of the bar. I think this limited my power. I also get nervous dropping under 100 lbs of weight and just trusting that my shoulders know what to do. I could have gotten more weight if my technique was better.
a bunch @ 110, some more at 132, 1 @ 154
Clean and jerk was next. I did these much better a couple weeks ago, getting up to 185. I think I peaked at 154 or so says my notebook. Not sure what the issue was.
I had it in my head to do 21 reps, 15 reps, 11 reps circuit for time of pullups, burpees and wall balls. I did 15 kipping pullups, took a break, looked at my hand and noticed that I had already lost a penny sized piece of skin on my palm. I finished the pullups, but after 21 bupees and worst of all 21 wall balls with a 30 lb ball I was spent and conveniently had to go anyways.
Field Workout on Thursday
Active Warmup
30 yard tabatas: Cones @ 0 and 30 yds
4,3,3,3 on pretty much all sets
3 minute rest
repeat
3 minutes rest
repeat
6 minute rest
As Many Reps as Possible (AMRAP) in 2 minutes; count your reps, a rep is...
5 burpees*
30 yard sprint (you should still have the cone @ 30 yards, use that)
= 5 reps plus one burpee
3 minutes
Square Cuts: 10 yd x 10 yd square; 30 seconds on, 1 minute off X's 3
A <--10--> B
X
C D
Make alternating cuts. First is from D to B to catching on or near X. Fake, throw. Jog to C and then sprint C to A to X, catch, fake, throw, repeat. If you catch it and throw a completion its a rep. If you are alone, do the same thing along with catches and fakes
=4,4,4
5 minutes
5 rounds for time: record your time
10 pushups
10 lunge jumps
10 situps
=didnt keep track
30 yard tabatas: Cones @ 0 and 30 yds
4,3,3,3 on pretty much all sets
3 minute rest
repeat
3 minutes rest
repeat
6 minute rest
As Many Reps as Possible (AMRAP) in 2 minutes; count your reps, a rep is...
5 burpees*
30 yard sprint (you should still have the cone @ 30 yards, use that)
= 5 reps plus one burpee
3 minutes
Square Cuts: 10 yd x 10 yd square; 30 seconds on, 1 minute off X's 3
A <--10--> B
X
C D
Make alternating cuts. First is from D to B to catching on or near X. Fake, throw. Jog to C and then sprint C to A to X, catch, fake, throw, repeat. If you catch it and throw a completion its a rep. If you are alone, do the same thing along with catches and fakes
=4,4,4
5 minutes
5 rounds for time: record your time
10 pushups
10 lunge jumps
10 situps
=didnt keep track
Crossfit on Friday
warm up:
