Day 42: Wednesday, April 9 2014

STRENGTH:

     3 sets of 5 reps @ 65%, 75% and 85% of Cleans
     3 sets of 5 reps @ 65%, 75% and 85% of Squats

Met-Con WOD:           

     1 minute of Pull Ups
     2 minutes of Push Ups
     3 minutes of Air Squats
     4 minutes of KB Swings
     3 minutes of Air Squats
     2 Minutes of Push Ups
     1 minute of Pull ups

After a very low intense training yesterday - performance test and not even track practice - I felt I wanted to get some job done this morning.

I started warming up doing 3x5 Cleans I didn't do yesterday using 100lb, 115lb and 125lb.

Then I have done 3x5 Front Squats using 100lb, 115lb and 125lb.

Once I was done with the strength part I started with today's workout. I was kind of afraid of doing pull ups because last Friday I peeled of my hands way too bad, and they still hurt. By the end of the 3 minute of workout -half way through the first round of push ups - I already though my pectorals were going to explode. I didn't want to stop doing reps so I started doing push-ups with my knees on the floor. After that I spent the whole 3 minutes doing Air-Squats non-stop and after that my legs kind of trembled while I tried not to die during the 4 minutes of KB Swings. The second round of air-squats was especially hard, and I had to use my knees in last minute of the second round of push-ups. Impossible to do a lot of pull-ups in the last minute.

I didn't have track practice today but I did The Cooper Test by the end of the school--> 12 minutes - 12 laps to a 300m loop!