7-19-13

7-19-13

A.M.

A.  Push Press @ 41x1, 4-5 x 5; Rest 90sec
1 x 6 @ 115lbs;  1 x 6 @ 135lbs;  1 x 6 @ 145lbs;  1 x 6 @ 155lbs;  1 x 6 @ 165lbs;
1 x 4 @ 170lbs - These felt better than last week it still was super taxing.  Breathing got tough on the heavier weights.
B.  Bent Over Supinated Barbell Row 4-6 x 5; Rest 2 min
1 x 6 @ 155lbs;  1 x 6 @ 175lbs; 2 x 6 @ 195lbs;  2 x 6 @ 205lbs - Felt good

+
5 Sets @ 100%
18 C2B Pull-Ups
18 Ring Dips
18 Box Jumps @ 24''
18 Burpee
--Rest 4:30---
2:28;  2:37;  2:58;  3:16;  3:32 - The last 3 sets got really tough but I didn't let myself break.  It was the ring dips that really ate up my time.  My ability to string bigger sets together left me on the 3rd set.  This also affected the burpees as well.  I've really got to work on my higher rep ring dips. 


P.M.

Airdyne Sprint 30 sec @ 100%; Rest Actively 3:30 x 10; Rest 6 min bw 5/6
35;  29;  29;  27;  26;  25;  27;  23;  25;  24 - This was miserable but I'm pretty sure it was meant to be.  But I feel pretty good about it. 

7-20-13

A.  OHS @ 22x1, 3-4 x 3; Rest 2 min
4 @ 135lbs; 4 @ 155lbs;  4 @ 185lbs;  4 @ 205lbs;  3 @ 215lbs;  3 @ 225lbs;  2 @ 235lbs failed on the 3rd rep.  My shoulders were just dead on the last rep - right shoulder was just shaking at the top.  These felt good, mechanics were solid and the decent and accent were smooth.

B.  1 1/4 Back Squat 5,3,2,5,3,2; Rest 3 min
5 @ 225lbs;  3 @ 255lbs;  2 @ 275lbs;  5 @ 235lbs;  3 @ 265lbs;  2 @ 285lbs - Tried to keep the weight on the lighter end, I wanted to work on knee and hip mechanics and the drive out of the bottom.  I felt my hip shift to the right on the 3rd rep @ 255 as well as my chest start to drop forward on the 2nd rep @ 285.

C.  Power Snatch Clusters 1.1.1. x 4; Rest 15sec/3 min
1 @ 115lbs;  1 @ 135lbs;  1 @ 145lbs;  1 @ 155lbs;  1 @ 165lbs;  1 @ 170lbs;  1 @ 175lbs;  
1 @ 180lbs;  1 @ 185lbs; 1 x 2 @ 190lbs(PR for PS) - These felt great.  Solid off the ground and quick through the middle.  
1 x 1 @ 195lbs(PR)
1 x 1 @ 200lbs(PR) 
I was feeling good after 190 and felt like going for it.  I am stoked with this! We haven't been doing much with the olympic lifts over the past 2 months and it feels great to see the results of the work that has been put in. 15lb PR on power snatch is amazing.

P.M.

Hike 60-90min
I went for 75 min tonight.  It was very relaxing and much needed.  Just time to think and reflect by myself.  I feel blessed to be where I am in life today.  I was walking across a field towards a sunset when I first started out, blue sky to my left and a thunder storm rolling in to my right.  I could feel the cool head winds from the storm blow in and the lightning and thunder were loud and close.  It was a beautiful sight to witness.