Wednesday, June 26, 2013

6-24-13

6-24-13

A.M.
A.  Push Jerk 1,1,1,1; Rest 3 min
5 @ 135lbs;  4 @ 165lbs;  2 @ 185lbs;  1 @ 205lbs;  1 @ 215lbs;  1 @ 225lbs;  1 @ 235lbs; 
1 @ 245lbs;  1 (F) @ 250lbs - These felt a bit tougher than they should have today,  the weight just felt extra heavy.  I got 8 hours of sleep and rested all day Sunday.  Just one of those days I guess.  235 and 245 were tough so I only tried 250 once.

B.  Split Jerk Clusters 1.1.1.1.1 x 4; Rest 15sec/2 min (80% 1RM for all - 205lbs)
Complete - these felt good shoulders and hips were feeling a bit more snappy. 

C.  Clap push-Ups; AMRAP Unbroken x 5; Rest 90sec
31,21,20,13,17 - These got tough quick, pretty big drop off and quick.

+
Row Sprints 30sec @ 100%; Rest 3:30
172m;  175m;  174m;  173m;  176m;  175m - These felt good, kept the damper on 9.  I felt recovered before the next sprint. 

P.M.
5 Rounds For Time
200m Farmers Walk w 2pood/hand
10 Strict HSPU
17:30 - This took longer than I was expecting.  HSPU 6/4,7/3,10,7/3,10.  I was trying to save my shoulders by breaking them up - the farmers walks surprised me I had to break 2 or 3 times each set.

6-25-13
Row 1k @ 85%; Rest 3min x 4
3:18.3;  3:24.0;  3:27.4;  3:27.7  - These felt better than last week, I was keeping a good pace on the first 700m of all then started to fall off at the end.  It was making me wonder if I haven't been getting enough fat in my diet or something else, or that i just need more work here

+
Double Under Skill Work + Mobility
Here I did 60 sec of DU practice at about 60% effort, then 2 to 3 min of core/gymnastic skill.  I started to get shin splints pretty bad on the 6th set so I called it.  I will work in some more practice in the next day or two.  They are getting a little better when kept to smaller sets. 

6-26-13

A.M.
A.  Weighted Strict C2B Chin-Ups 2,2,2,1,1,1; Rest 2 min
2 x 2 @ 16lbs;  1 x 2 @ 28lbs;  1 x 2 @ 33lbs;  1 x 2 @ 35lbs;  1 x 2 @ 37.5lbs;  1 x 2 @ 40lbs;  
1 x 2 @ 42.5lbs;  2 x 1 (F) @ 45lbs;  3 x 1 @ 42.5lbs - This was pretty crazy I went from a double to not being able to get one with an increase of 2.5lbs.  It was that last inch or two that is super hard on these.  I think I might need some upper back and scap strength work.

B.  Muscle Ups; 4 EMOM for 10 min
Complete - all unbroken

C.  20 Sets of 3 Unbroken C2B Chin-Ups for Time
3:42 - This felt pretty good biceps and forearms were tight at the end,  I tried not to waste too much time when I was off the bar, took a little longer than I expected

P.M.
A.  Clean Pulls 1.1.1.1; Rest 3 min
5 x 1 @ 225lbs;  3 x 1 @ 245lbs; 1 @ 265lbs;  1 @ 275lbs;  1 @ 285lbs;  1 @ 295lbs;  2 x 1 @ 305lbs - These felt good, I didn't go as heavy this time I was trying to focus more on speed from below the knee to the shrug.  Form was good throughout.  

20 Tire Flips for Time
3:22 - I liked this, it was tough but fun.

50 KBS for time @ 2pood
1:40 - unbroken but didn't pull the KB down from the top.  The last 10 my grip was going, pretty taxing on the forearms.  
 

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