7-29-13

7-29-13

A.M.

A.  Split Jerk Clusters 1.1.1 x 5; Rest 15 sec/ Rest 3 min
1 @ 135lbs;  2 @ 185lbs;  1 @ 205lbs;  1 @ 225lbs;  1 @ 235lbs;  1 @ 245lbs;  1 @ 255lbs;
1 x (F) @ 260lbs - These felt pretty good, way better than they have in the past.  However not as good as last week.  I wasn't splitting well and I felt like I was having to press out the last couple of inches.  I still need to work on foot placement and making it more consistent and focusing on dropping and pushing myself under the bar. 

B.  Weighted Ring Dips; 2-3 x 5; Rest 3 min
3 @ 35lbs;  3 @ 45lbs;  3 @ 53lbs;  3 @ 58lbs;  3 @ 63lbs;  3 @ 68lbs;  3 @ 75lbs;  3 @ 80lbs;
2 @ 85lbs;  2 @ 90lbs;  2 @ 95lbs - These felt good today, lockout at the top was feeling better.

+
Row 350m @ 100%; Rest 6 min x 4
1:26.4 avg/500m;  1:27.5 avg/500m;  1:31.1 avg/500m;  1:32.2 avg/500m - These felt bad today, I felt like I had no drive in my legs.  I don't know what the problem was I had a good rest day yesterday and got 8 hours of sleep.  After I was done I still felt bad for almost a half hour.  This is not typical. It was pretty muggy today and I possibly didn't drink enough water.  It could just be one of those days.

P.M.

21-15-9
Dead Lift @ 315lbs
T2B
Airdyne calories
11:29 - I was not pleased with this time.  I tried to go fast on the first set of dead lifts 8,7,4,2.  After the 15th rep I knew that I was in trouble. My legs were still feeling the row, and the DL felt heavy and gassed me.  On the last set of DL I had to finish with 3 singles with too much rest in between. I definitely was one of those days. 

7-30-13

60 Min Hike
This was nice, I think that the stress from the past week was catching up with me yesterday.  I was great to get out in the woods and be alone and think.  It was super hot 96 degrees when I got out of my truck and humid, I sweated my ass off.  I went out to the mountain bike trails where its a bit more rugged and hilly, I felt great afterwards. 

7-31-13

A.  1 Set AMRAP Unbroken C2B Pull-Ups
28 - I was pretty happy with this, I failed on 29.  Grip was just gone.  I was considering using gymnastic grips but I wasn't sure if that would be cheating the test. So I just chalked up and went.

B.  30 Muscle Ups for Time
4:53 - I was hoping to beat 4:20 today.  I failed on my 28th and 30th rep.  I was feeling goodc and relaxed through the first 21 reps.  I know that I can do better than this but I'm not too worried about it today.

+
For Time
50-40-30-20-10
Double Unders
10-10-10-10-10
Burpee
5:03 - This felt way better than it did the last time that I tested it.  I was focusing on staying relaxed and controlling my breathing.  I was able to consistently hit sets of 20 to 25.  I know there still needs to be alot more improvement but I consider this a success.