7-12-13

7-12-13

A.M.

A.  Push Press @ 41x1, 6-8 x 5; Rest 90 sec
2 x 8 @ 95lbs,  8 @ 105lbs,  8 @ 115lbs,  8 @ 125lbs,  6 @ 135lbs,  6 @ 145lbs -  This was my first time to do tempo push press so I really didn't know how they would feel.  They were as tough as I expected but I feel like they will be beneficial for strength and mechanics.

B.  Bent Over Supinated Barbell Rows, 6-8 x 5; Rest 2 min
8 @ 135lbs,  8 @ 145lbs,  8 @ 155lbs,  8 @ 165lbs,  3 x 8 @ 175lbs - These felt good, I probably could have gone up in weight but I was wanting to focus on quality reps.

+
5 Sets @ 100%
15 C2B Chin-Ups
15 Ring Dips
15 Box Jumps @ 24''
15 Burpee
---Rest 4 min---
1:51;  2:02;  2:03;  2:18;  2:38 - The first 3 sets felt great then they got really tough quick.  Breathing felt good and recovery between sets felt good it was just muscle fatigue on ring dips and burpee.  I could tell a big drop off on both especially rig dips on the 3rd set.

P.M.
Airdyne Sprint 30sec @ 100%, Rest actively 3:30, x 8; Rest 6 min b/w 4/5
34cal,  33cal,  29cal,  26cal,  27cal,  27cal,  26cal,  25cal - This was tough. breathing and heart rate recovered well between sets but my quads were smoked and it was super hard to maintain the last 10 sec or so.  These last too today made me realize that I really need to work on my power output repeatability. 

7-13-13

A.M.

A.  OHS @ 22x1, 4-5 x 3; Rest 2 min
5 @ 135lbs;  5 @ 165lbs;  5 @ 185lbs;  4 @ 205lbs;  3 @ 215lbs - Failed on the 4th rep.  These felt good I like OHS.  form and mechanics felt good.  My shoulders were feeling yesterdays training, they were the limiting factor here today - they started trembling pretty good on the last 2 reps at 205 and all of 215.

B.  1 1/4 Back Squat 6,4,2,6,4,2;  Rest 3 min (focus on proper knee drive)
6 @ 205lbs;  4 @ 235lbs;  2 @ 275lbs;  6 @ 225lbs;  4 @ 255lbs;  2 @ 285lbs - I kept the weight fairly light I thought in order to focus on mechanics, however this was pretty taxing at the end.  Its been since April out in AZ since I have back squatted.  It felt good to get back to it.  A lot of work will be needed here to make gains with proper form.   

C.  Clean Pulls 3,3,3;  Rest 3 Min
2 x 3 @ 135lbs;  3 @ 205lbs;  3 @ 225lbs;  3 @ 255lbs;  3 @ 275lbs;  3 x 3 @ 295lbs - These felt good as well.  I kept the weight where I could maintain proper form and work on speed and explosiveness.  

P.M.

Hike 60-90 min
This was nice and relaxing, its a really nice day and not too humid.  I went with Gabrielle my best friend and training partner.  We only went 60 min but had good conversations, it was nice to get outside and away from the gym.