Jay Havelka's Training Log

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Day Off? WHAT????

Post by Havelk on 3/16/2013, 5:58 pm

Saturday, March 15, 2013


Day off

No running, Crossfit, or weight training.

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Havelk

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13.2

Post by Havelk on 3/16/2013, 5:56 pm

Friday, March 14, 2013

13.2

5 shoulder to overhead
10 deadlifts
15 Step-ups 24"

283 reps

Goal was to get between 7-8 rounds so 9 and change was nice.
interested to do this workout with rebounding box jumps and see how it effects me.



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13.2???????

Post by Havelk on 3/15/2013, 1:16 pm

Day off today...

Did three rounds of 13.2 in 3:21
Jumped up, stepped down.

I was tired after 3 rounds.

Did some experimenting with step downs, found out that they can be just as fast as jumping up and stepping down and require a lot less energy.
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DAY OFF? WHAT????

Post by Havelk on 3/14/2013, 12:24 am

Wednesday March 13, 2013

5.33 mile run
1.5 mile run to Arroyo Verde Park
Run the park in reverse
1.5 miles back.

43:15

8:07 pace
747 Elevation

Very hard run due to elevation gain. I guess my day off will be tomorrow.
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Re: Jay Havelka's Training Log

Post by Havelk on 3/12/2013, 11:59 pm

Tuesday, March 12th

Clean Complex

Segmental Clean Pull x1/Power Clean x 1/Hang Squat Clean x 1

Worked my way up to 195# hanging squat clean. Felt really good, wish I had time for more.

"Tag Team"
In teams of 2,
AMRAP in 20 minutes:
5 Burpees over Partner
10 Wall Balls
100m Row
(alternate between partners after completing EACH movement)


10 rounds
Had a lot of fun with this one. Watching John just kill the rows!
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Olympic Lifting Training

Post by Havelk on 3/11/2013, 11:21 pm

Monday, March 11th

Squat Snatches

88# 3 Sets of 3
93# 2 sets of 3
110# 1 set of 3
132# 1 set of 3

Power Snatches (Working on pulling close to body)
110# 1 set of 3

Leg Press (warm-up legs)
200# 1 set of 5

Back Squats (Alternated with Squat Snatches)
155# 3 reps
176# 3 reps
197# 2 sets of 3 reps
231# 4 sets of 2 reps

Snatch Pulls

132# 4 sets of 3

Clean Pulls

231# 3 sets of 3
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Re: Jay Havelka's Training Log

Post by Havelk on 3/10/2013, 9:17 pm

Saturday, March 10, 2013

400M RUN X 4 80%

Between 1:12 - 1:20

"Annie" 50-40-30-20-10 Double Unders and sit-ups

After talking with the coaches, decided not to do 13.1 again. Annie time was 6:49. 30 seconds from a PR.
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Jay Havelka's Training Log

Post by Havelk on 3/9/2013, 10:28 pm

Saturday, March 9, 2013

2.5 mile trail run through Arroyo Verde Park. 80% effort

19:46

Snatch work with Gina in the garage to get her ready for 13.1

Worked my way up to 135# a few times

Although the right shoulder is still a little sore from Thursday. The reps went ok.
Worked on getting under the bar with a combination of a squat snatch and a power snatch.

Have not decided if I will try it again tomorrow or not.

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