6-3-13

6-3-13

A.  Push Jerk 3,2,1 ; Rest 3 min
3 x 3 @ 135lbs;  1 x 3 @ 165lbs; 2 x 3 @ 185lbs; 1 x 3 @ 205lbs;  1 x 3 @ 215lbs; 1 x 3 @ 225lbs;
1 x 2 @ 235lbs; 1 @ 245lbs  - These felt pretty good, the dip and drive felt strong.  I had a bit of shoulder pain especially on the eccentric movement.  I spent some time warming up this morning especially my shoulders.  I have a knot under my left scap that has been bugging me for the past day or so.  I think that it is the insertion of my rhomboid or subscap - probably from rounding a bit on dead lifts. 

B.  Split Jerk 2,2,2,1,1,1 :  Rest 3 min
2 x 2 @ 135lbs; 1 x 2 @ 165lbs; 1 x 2 @ 185lbs; 1 x 2 @ 205lbs; 1 x 2 @ 215lbs;  1 x 2 @ 225lbs;
1 x 2 @ 235lbs;  1 @ 245lbs; 3 x F @ 255lbs; 1 x 2 @ 245lbs  - These felt alright my shoulder was acting up a bit more, I was trying to stretch it out with a band during my rest.  The dip and drive @ 255 felt good I sent the bar slightly forward but it was the lockout with my shoulder that was tripping me up.  I spent the afternoon on the trigger point ball.

C.  Speed Bench Press with Chains; 3 Reps x 14 sets; Rest 45 sec bw Sets
45% of 1RM plus 25% of 1RM in chain at the top ( I used 20 feet of 3/4'' chain)  This felt good, I wanted to do more. 

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20 sec Airdyne Sprints @ 100%; Rest 2:40 x 5
23 - 22 - 23 - 22 - 22 Cal  - These were definitely tougher than the 15 sec sprints.  My quads were feeling it on the last 2 sets. 

6-4-13

A.M.


Row 500m @ 1 sec Faster Pace Than Last Week (1:39 Pace); Rest 2 min x 5
1:37.0,  1:36.0,  1:38.3,  1:37.9,  1:37.9  - I wasn't hitting my pace at all on these, I was coming out too hot.  I would start off in the low 1:30's and then back off to the right pace, at the last 100m I would speed up a bit because I didn't want to miss the mark.  These felt good.

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30min Advanced Skill Work/Gymnastic Play
Here I would handstand walk 30 m or so across the gym at one end I would L-sit on rings for 15 sec, at the other end I would practice front and back levers. 

6-5-13

A.M.

A.  Weighted Pull-Ups @ 31x1; 1-2 x 5; Rest 2 min
2 x 2 @ 35lbs; 1 x 2 @ 40lbs; 2 x 2 @ 45lbs; 1 x 2 @ 53lbs; 1 x 2 @ 58lbs; 1 x 2 @ 60.5lbs;
1 x 2 @ 63lbs; 1 x 2 @ 65.5lbs; 1 x 2 @ 68lbs; 1 @ 70lbs; 1 @ 73lbs - These felt good, I'm glad that we are doing a good bit of these - I need to get better here.  My shoulder felt good this morning I spent a long while trigger pointing and doing mobility. 

B.  Muscle Ups, 3 EMOM for 10 min
Complete - all were unbroken and felt good, I kinda wanted to keep going.

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10 --> 1
Unbroken Strict Pull-Ups
GHD Sit-Ups
7:57  -  This was not the time that I was shooting for.  The pull-ups started to get really tough on the set of 8.  I failed on the 5th rep of the set of 6, I tried again and failed on the 4th rep.  I kept going on sets and had no more failed reps.  The GHDs felt good - my upper back and lats were smoked.

P.M.

A.  Clean Pulls 2,2,2,2  Rest 3 min
2 x 2 @ 135lbs; 2 x 2 @ 185lbs;  2 x 2 @ 225lbs; 1 x 2 @ 255lbs;  1 x 2 @ 275lbs; 1 x 2 @ 285lbs;
1 x 2 @ 295lbs; 1 x 2 @ 305lbs  - I started to feel my shoulder getting tight during the second half of these.  The last 2 sets were slower but still finished with good extension and shrug.

B.  Stone 2 Shoulder 6 Alt'ing Reps AFAP x 4; Rest 2:30
0:32, 0:27, 0:25, 0:24  - I was kinda nervous about my shoulder going into this so I was a bit cautious at first.  But these were fun and felt good.

C.  3 Sets of 25 Unbroken 2 Pood KBS for Time
3:18  -  Again I was a bit nervous about how these would effect my shoulder, I warmed up with a few sets of swings and they weren't too bad.  On the second set of 25 my ribs/back cracked in my thoracic where the pain has been.  It actually felt pretty good.  Then on the last set I felt 2 other cracks/pops and they didn't feel as good, I only had 6 or 8 left so I kept going.  Afterwards it kept getting tighter and feeling worse.  If I turned certain ways or lifted my arm funny there was a sharp pain in my ribs when I took a breath.  I took some ibuprofen and it began to feel a little better.  I'm glad to have a rest day tomorrow, a day of resting and mobility will do it some good. Max I will email you if it is not feeling better tomorrow