6-17-13

6-17-13

A.  Push Jerk 2,2,1,1; Rest 3 min
3 x 2 @ 115lbs; 3 x 2 @ 135lbs; 2 x 2 @ 155lbs;  1 x 2 @ 175lbs;  1 x 2 @ 195lbs; 1 x 2 @ 205lbs;
1 x 2 @ 215lbs; 1 x 2 @ 225lbs;  1 x 2 @ 235lbs;  1 @ 245lbs;  3 x F @ 250lbs - These felt pretty good until I got up to 245lbs,  I was pushing the bar out in front then was having trouble stabilizing and locking out. 

B.  Split Jerk Clusters 1.1.1.1.1. x 3; Rest 15sec/2 min @ 80% 1RM for all (205lbs)
These felt good - really focused on the dip drive and foot placement.  I enjoyed this it felt good to get quality reps in after part A

C.  Clap Push-Ups; AMRAP Unbroken x 5; Rest 90 sec
26, 22, 17, 17, 18  - triceps and chest were burning on the last 3 sets

+

Row Sprints - 25sec @ 100%
140m,  141m,  140m,  141m,  140m  - felt good and recovered for each set, I bumped the damper up to 9.5 for these.

6-18-13

Row 1000m @ 85%; Rest 3 min x 3
3:21.0;  3:22.6;  3:28.9  - The first row felt good and i pretty much held the pace that I was wanting, my heart rate stayed fairly elevated for the rest.  The second row was a bit tougher and my quads started to really get taxed, the third I was holding on to keep the pace somewhat and I started to get nauseous on the last 500m.  I think that this got so tough because I didn't eat a big enough breakfast and drank a ton of coffee while coaching that morning.  Hopefully that was a lesson learned.

+
Double Under Skill work + Mobility
20 min AMRAP @ 80%
Sets of 10 Unbroken DUs
66  - This felt pretty good, I only failed on a handful of sets the whole 20 min.  I focused on relaxing, shoulder, elbow, and hand position along with foot placement.  Trigger point and mobility after.

6-19-13

A.M.
A.  Weighted Strict CTB Chin-Ups 2,2,2,2,2; Rest 2 min
2 x 2 @ 16lbs;  2 x 2 @ 26lbs;  3 x 2 @ 35lbs;  1 @ 37.5lbs;  1 x F @ 37.5lbs - I've never done these before, The weight on the chin-up wasn't bad it was finishing the last inch or two to make contact with the bar.  

B.  Muscle Ups; EMOM for 12 min - Odd: 3 MUs, Even: 4 MUs
All sets unbroken
+
For Time:
50 CTB chin-ups
50 GHD sit-ups
5:02 - I finished the CTB at 2:24.  This felt pretty good.  I started off the CTB with a set of 15 then kept the sets pretty small around 5 reps or so.  

P.M.
A.  Clean Pulls 2,2,1,1; Rest 3 min
2 x 2 @ 135lbs;  2 x 2 @ 185lbs;  2 x 2 @ 225lbs;  2 x 2 @ 255lbs;  2 x 2 @ 275lbs;  1 x 2 @ 285lbs;
1 x 2 @ 295lbs;  1 x 2 @ 305lbs;  1 @ 315lbs; 1 @ 325lbs  - these all felt good.  From 305 on the pulls got slower - I'm not sure if I should be focusing on speed or just keeping good form through out the movement.
 
B.  Tire Flips; 5 AFAP x 6; Rest 2 min (heavy)
0:41;  0:43;  0:45;  0:38;  0:40;  0:36 - These were tough but fun.  It rained last night and this morning so the tire was a bit muddy, it was a bit more awkward and I got pretty dirty it was fun. 

C.  AMRAP KB Snatch 2 Pood in 30 sec x 4; Rest 1 min bw Arms
L:  10,13,12,13
R:  10,13,12,13
These went pretty good I thought.  You pretty much had to do them unbroken.  I put it down on the set of 10 and didn't have enough time to pick it back up.  I actually got more than I was expecting.