Thread: AEB Workout Log
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Old 08-19-2013, 09:33 AM   #221
Amber Baird
Member Amber Baird is offline
 
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Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 225
Re: AEB Workout Log

Rest day Friday

Summer Slam at CFG Saturday on a team with Mike Thomas, Mason Hipp, Adrian Aguire, Krista Cortallini, and Cassie
wod 1:
30 m Farmer's Carry & 60 Hang Power Cleans (135/83)
400 m run
30 m Farmer's Carry & 60 Hang Power Cleans
800 m run
30 m Farmer's Carry & 60 Hang Power Cleans
400 m run
30 m Farmer's Carry & 60 Hang Power Cleans

wod 2:
3 minute AMRAP at each station
Prowler Push (90/70/50)
KB Swings (70/55/45)
Barbell Shoulder to Overhead (135/95/65)
Row (calories)

wod 3:
snatch ladder, 1 minute per lift, 15 seconds to rotate

55, 65, 73, 83, 93, 103, 113, 123, 133, 143

1 mini wod of 8 min amram of hill sprints with a 30# sandbag.
This was all super fun, we came in 20th

Day 1 of hybrid programming Sunday (hard after the competition)

hang muscle clean up to a peak of 2:
33
43
53
63
73
78
83--38

Power snatch then snatch up to a peak
63
73
83
93
103
113--51

power clean, double jerk, squat clean up to a peak
103
113
123
133
143--65
148 xf (clean and jerk only)

6 sets of 3 snatch grip romanian deadlifts:
123
143
153
163
163
163--74


Today was the front squat cluster:

squatted up to 175
(105,125,145,165,175)
then 3 clusters: every 20 seconds 1 rep at 90% (165), lasted 4, 4, then 6 sets
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