Neighborhood Ninja!

5/20/14


8 x 0.25 mile gas and recover runs
on treadmill set on 1% incline

- .25 @ 6:30 pace
- .25 @ 6:30 pace
- .25 @ 6:30 pace
- .25 @ 6:30 pace
- .25 @ 6:00 pace
- .25 @ 7:15 pace
- .25 @ 7:15 pace
- .25 @ 7:15 pace

When finished-

3 rounds of 10: (10 of each, one after the other)

-Power snatch- 105#
-Snatch grip pendlay row - 105#
Time: 3:10


5/19/18


ME Upper:

Bench press:
bar x 10
135 x 6
155 x 4
185 x 2
225 x 2
245 x 2
275 x 1
295 x 1
315 x 1 x 3

2RM Jerk: 255
* Couple of notes. I didnt' have access to bumpers today so I went with a push jerk because I was more comfortable with it in a globo gym environment. I maybe could have pushed to 265, but I didn't have the confidence to really get after it with steel plates. Also haven't jerked in a while (HA!). My shoulders didn't enjoy it very much. Just gotta get used to it again I guess.

Clap pushups: 3 rounds of 10

Towel pullups: 5 rounds to failure
12, 8, 6, 5, 5

Head out for an easy 2 mile run afterwards, recovery pace.


5/17/14


Run/squat METCON.

Squats:
bar x 10
bar x 10
135 x 6
225 x 4
315 x 1
365 x 1
405 x 1

Repeat the following 4 times:
Run 0.5 miles @ 7:30 pace
Squat 315 x 5