OPT “Will” 8/6/2011

part 1
A. Hang Power Clean x 1/Hang Squat Clean x 1/Squat Clean x 1; rest 2 min x 4
– 225, 245, 255, 265
B. Front Squat – 3 x 3 @ 80%; rest 2 min
– 255 x 3
C. Build to a tough single in the squat clean; rest as needed
– 295 (current PR)
rest 6+ hours
part 2
5 sets:
6 db burpees – 30/20#/h
Sprint 40 yds @ 95%
walk 3 min rest
+
5 sets:
6 db thrusters – 40/25#/h
Airdyne 15 sec max effort
walk rest 3 min
+
5 sets:
Row sprint 25 sec max effort
Walk rest 3 min
I didn’t have any times for the burpee sprint couplet since I did this out in the parking lot. Acceleration on my sprints was  not great since my ankle is still tender from games training.
Thrusters/Airdyne – 9, 10, 12, 13, 14 calories
Row Sprints – 154m, 155, 151, 155, 152
This workout had me feeling sick. These short 25 second efforts were not designed to get me to build up lactic acid however that ended up being the case. I kept all rest intervals to 3mins, even between couplets. Things really started to heat up around airdyne set 2 and 3.
[youtube=http://www.youtube.com/watch?v=UlXWqyBVNfA]