8-12-13

8-12-13

A.M.

A.  Weighted Ring Dips; 2-3 x 6; Rest 2 min
3 @ 35lbs;  3 @ 45lbs;  3 @ 53lbs;  3 @ 58lbs;  3 @ 63lbs;  2 @ 88lbs;  2 @ 93lbs;  2 @ 98lbs;
1 @ 103lbs (F) on 2nd rep - These felt good today.  I thought that I was still feeling my solders from fri and sat of last week.  I thought that I grabbed a 70lb KB but really grabbed an 88lb.  It was a nice surprise when I figured that out.

B.  Press x 5 / Push Jerk x 3 / Behind the Neck Split Jerk x 1; Rest 2 min x 5 Complexes
1 @ 95lbs;  1 @ 115lbs;  1 @ 125lbs;  1 @ 135lbs;  1 @ 145lbs;  (F) on the 5th rep of 155lbs on press - Felt good on these.  I haven't done many behind the neck split jerks and I found it easier to focus on splitting and foot placement.

+
6 Sets @ 100%
10 Burpee
10 Box Jump @ 24''
10 power Snatch @ 95lbs
10 Burpee
--Rest 4:30---
1:39;  1:39;  1:36;  1:38;  1:37;  1:34 - I enjoyed this, I felt that I was recovering well with the rest given.  My hip flexors were feeling it half way through but not bad enough to cause me to slow down too much.  The second set of burpees were noticeably slower.  I still feel that my power output could improve much like what was said out in AZ about my row, KB, burpee test.

P.M.

5 Rounds for Time
7 Dead Lift @ 315lbs
7 OHS @ 135lbs
8:15 - Not the time that I was hoping for, this was a bit intemidating at first, but wasn't too bad once I got started.  It was the DL that slowed me down, my entire back was tightening up in during this.  I was able to keep good mechanics through the whole workout though. 

Immediately upon Completion

Row 5 K for Time
19:28.4 -  The first half was mental - just have to keep pushing.  My legs were spent and the plan was to hold it under 1:55/500m Through the middle I was trying to keep it under 2:00/500m.  I took it back down the last few min.  This was a tough one but I really enjoyed it. 

8-13-13

A.  Double Under Skill Work 15 min
Double unders weren't feeling too good today.  I rolled out before hand but I just wasn't getting good unbroken sets.  I don't think that my elbow was affecting me that much - I just felt off.
+

Airdyne 20 min @ Z1
266 Avg Watt;  381 Cal - This felt good.  I didn't feel that I was pushing much and the watts stayed up.  Its always nice to be able to zone out and just have some time to think.
+

Mobility Work
Complete - Stretched and rolled out my legs and back.  my shoulders are still pretty taxed today.

8-14-13

A.M.

For Time:
20 Muscle Ups
40 C2B pull-ups
10 MUs
20 C2B
5 MUs
10 C2B
11:49 - This was good for me, challenging but I could keep moving through it.  It definitely showed that I need work on my upper back and posterior deltoid strength and muscular endurance.  I can tell that I have been making improvements here but there still is work that needs to be done.  I was keeping my sets fairly manageable on both movements so that I would not burn out - no failed reps.

P.M.
50 Tire Flip Jump Through for Time ( Heavy Tire):
20:58 - I didn't really know what to expect on this, it was just a grind.  The flips themselves were heavy but I felt good on them all, the jump through was just enough to make me want to pause and take a few breaths.