7-22-13

7-22-13

A.M.

A.  Split Jerk Clusters 1.1.1 x 4;  Rest 15 sec/3 min
2 @ 135lbs;  1 @ 185lbs;  2 @ 205lbs;  1 @ 225lbs;  1 @ 235lbs;  1 @ 245lbs; 
1 @ 250lbs;  1 @ 255lbs;  (F) @ 260lbs - These felt good today - I was feeling pretty quick and mechanics were solid.

B.  Weighted Ring Dips 3-4 x 5; rest 3 min
4 @ 53lbs;  4 @ 58lbs;  4 @ 63lbs;  4 @ 68lbs;  4 @ 70lbs;  3 @ 75lbs;  3 @ 80lbs - These were getting a little better the lockout on the last rep of each stet was tough from 70lbs on. 

+
Row Sprint 45 sec @ 100%; Rest 3:15 x 8 sets
262m;  262;  253;  252;  248;  243;  248;  245 - These however didn't feel good today.  I was getting a dull headache before I started.  After the 4th set I was just holding on, I was glad to push through. 

P.M.

5 Rounds for Time
10 Deadlift
10 T2B
10 Strict HSPU
30 Seconds Side Plank/Side
13:52 - This was fun.  I was feeling a bit better this afternoon.  The hspu were the toughest part shoulders were pretty taxed.  All DL and T2B were unbroken.

7-23-13

Airdyne 1 min @ 85%
Airdyne 1 min @ 50%
x 12
256 avg watt, 443 cal
+
15 min Double Under Work
sets of 10 - 30,  legs were tight from the airdyne, DUs are slowly beginning to feel better - calves and shins were not sore or tight at the end 
+
Airdyne 12 min @ Z1
207 avg watt, 180 cal

7-24-13

A.M.

A.  Weighted Supinated Pull-Ups @21x2, 3-4 x 5; Rest 2 min
3 x 4 @ 35lbs;  4 @ 37.5lbs;  4 @ 40lbs;  4 @ 42.5lbs;  4 @ 45lbs;  3 @ 47.5lbs - These felt pretty good, I am fairly happy with the weight used.  I do still hope to get all my weighted pull-up numbers higher in the future.  Biceps and posterior shoulder girdle were totally feeling this at the end. 

B.  EMOM for 12 min:  Even: 5 MUs,  Odd: 3 MUs
Complete - Unbroken  - the 5th rep on the last 2 sets of 5 got tough I almost missed them.

C.  6 min AMRAP Sets of 5 Unbroken Pull-Ups
8 - I'm not too happy with this score I was hoping for 12.  I failed on the 5th rep of 3 different sets.  My arms were just shot from all the pulling.  It was pretty humbling and that's a good thing I definitely have work to do.  

P.M.

Sled Drag Sprints; 50m Heavy Load, Rest 2 min x 10; Rest 5 min bw 5/6
0:13;  0:16;  0:12;  0:15;  0:12;  0:14;  0:11;  0:14;  0:11;  0:13 - These felt so much better than last week, probably because I did the right distance and the rest was sufficient for it.  So today I did 50m down the hill rest and 50m back up the hill and rest.  So the odd times are down and the even are up.  I know that it also helped that I finally got enough sleep last night, this week at work has been unusually long and stressful.