7-1-13

7-1-13

A.M.
A.  Push Press x 1/Push Jerk x 1/Split Jerk x 1; Rest 3 min x 5 Complexes
3 @ 115lbs;  4 @ 135lbs; 2 @ 155lbs;  1 @ 175lbs;  1 @ 185lbs;  1 @ 195lbs;  1 @ 205lbs;  
1 @ 215lbs;  1 @ 225lbs - These felt strong today, I might have had just a bit more but I was wanting quality reps.  

B.  Split Jerk Clusters 1.1.1.1.1 x 5; Rest 15sec/2 min @ 80% 1RM for all (205lbs)
These felt solid today as well

C.  Tabata Clap Push-Ups
15,13,10,10,10,10,10,10 - The last 4 were hard to hold onto.  My shoulders and triceps were smoked.

+
Row Sprints 30 sec @ 100%; Rest 3:15 x 6
174m; 178m; 179m; 178m; 177m; 177m - These felt good, I felt recovered by each new sprint.  I kept a sec or two better pace from last week. My stroke per min was like 49 on avg.  But I think that I might have been shortening my stroke on the catch a bit.  I'm going to play with this a some next time.

P.M.
400m Farmers Walk for Time w 2pood/Hand
3:49 - This was good, I put the KBs down once.  My shoulders were still feeling the A.M. session and my forearms were on fire, but I think that's what we were going for here.  

7-2-13

5000m Row for Time
17:55.4 - I was happy with this, my goal was to get sub 18min.  I did my best to keep the pace under 1:50.  I kinda think that I paced a bit too much the first half - but I don't know if going harder out of the start would have helped.  Still I'm pleased - this is an improvement from a few months ago. 
    2-19-13 5000m T.T. 18:16 

7-3-13

A.  Weighted Strict CTB Chin-Ups 1.1.1.1.1.1; Rest 2 min
2 x 1 @ 26lbs;  2 x 1 @ 35lbs;  2 x 1 @ 37.5lbs;  2 x 1 @ 40lbs;  1 @ 42.5lbs;  1 x (F) @ 45lbs - These felt good for what they are, its just crazy how 2.5lbs makes such a big difference.

B.  45 Muscle Ups for Time
8:50 - This felt horrible.  Everything felt off, my kip, the pull and turnover, and the dip.  I started off with a set of 8, I was planning on 9 or 10 - but I could tell that my pull was taxed.  I only did 3s and 2s from then on.  I failed on 25,34,and 42.  I had to switch to a semi false grip and tore my hands.  I was shooting for low 5s. 

C.  Clean Pulls 5.5.3.3.1.1; Rest 3 min
2 x 5 @ 135lbs;  2 x 5 @ 185lbs;  2 x 5 @ 205lbs;  5 @ 225lbs;  5 @ 245lbs;  5 @ 265lbs; 
2 x 3 @ 295lbs;  2 x 1 @ 315lbs - These felt good.  Form felt solid and bar speed felt quicker.  Good way to finish the training session.