5-27-13

5-27-13

A.  Push Press 3,2,1: Rest 3 min
1 x 3 @ 185lbs, 1 x 3 @ 195lbs, 1 x 3 @ 205lbs, 1 x 2 @ 215lbs, 1 x 1 @ 225lbs - These felt okay but not great.  I had a knot under my left scap that was annoying me.  I was wanting to work up to  230 or 235 but I just wasn't feeling it.   I need more work here for sure.

B.  Push Jerk x 2, Split Jerk x 2; Rest 2 min x 6 complexes
3 @ 205lbs, 2 @ 215lbs, 1 @ 225lbs ( I missed the last jerk at 225 but picked it right back up off the blocks and got it)  The jerks felt good I feel that I could use some work on the Split I don't feel like I drop quick enough

C.  Speed Bench Press with Bands; 3 Reps x 12 sets; Rest 45 sec. 45% of 1 RM (125lbs with blue bands)
This felt good quick and pretty light.  135lbs was 45% of my 1 RM.  I didn't have any chains but I am going to Pick some up this week.  I have never really used them any suggestions would be helpful.


+
Airdyne Sprints - 15 sec. @ 100%; Rest 2:15 x 5
1 - 19cal  23 w roll over
2 - 17cal  20 w roll over
3 - 16cal  20 w roll over
4 - 16cal  18 w roll over
5 - 17cal  19 w roll over  


5-28-13

500m row @ Best 2K pace + 2sec; Rest 2 min x 4
1:40.2;  1:39.0;  1:38.8;  1:38.0   -  I really didn't have  a 2K time trial to base this off so I was just going at about 85 to 90% for 500m.  I was never gassed and they all felt good.

+

60 min. Triple Under and Hand Stand Hold practice, and gymnastic play
This was fun.  My training partner Gabrielle and I had several competitions with each other   Triple Unders sucked I think that I only got 3 legitimate ones the whole time.  Double unders give me a hard enough time. 


5-29-13

A.M.

A.  Weighted Pull-ups @ 31x1  2-3 x 4; Rest 2 min
2 x 3 @ 35lbs; 2 x 3 @ 40lbs; 2 x 3 @ 45lbs;  1 x 3 @ 50lbs;  1 x 2 @ 55lbs;  2 x 2 @ 60lbs  - These felt pretty good 

B.  3 Unbroken Muscle Ups EMOM for 8 min

C.  3 Rounds for Time
    15 unbroken C2B pull-ups
    50 unbroken Double Unders
 20:44  - I'm embarrassed to even write this score.  I could not string together the DUs.  I ended up doing 2 sets of 25 per round.  I was so pissed. I got a bad shin splint on my left leg and the same arch cramped up, and my left hand was just re-tarted and couldn't keep a rhythm. This was horrible I need help.     C2B felt good though.

P.M.

A.  Clean Pulls  3,3,2,2 ; Reat 3 Min
2 x 3 @ 135lbs, 2 x 3 @ 225lbs, 1 x 3 @ 245lbs, 1 x 3 @ 265lbs, 2 x 3 @ 285lbs, 1 x 2 @ 295lbs, 
1 x 2 @ 305lbs  - The pull off the ground and shrug felt good, they kept getting a bit slower as the weight went up but form never broke down

B.  Heavy Tire Flips; 5 AFAP x 5; Rest 2 min between sets
0:37;  0:40;  0:37;  0:44;  0:46  - The tire was just a few inches shorter than I am, the bigges one that we have.  This was fun.

C.  AMRAP Unbroken 88lb KBS x 4; Rest 90 sec.
30, 22, 20, 14  - Grip was the limiting factor here.  Hip drive and core stability weren't the big issue.  On the last set a blister on my right pinky finger popped. Still these aren't the numbers that I wanted on the last 3 sets.