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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