8-2-13

8-2-13

A.  Push Jerk x 3 / Split Jerk x 1; Rest 2 min x 5 Complexes
1 @ 185lbs;  1 @ 195lbs; 1 @ 205lbs;  1 @ 215lbs;  1 @ 225lbs; (F) @ 235lbs I got 2 push jerks and failed on the 3rd.  These were feeling pretty good today.  

B.  Muscle Ups; 15 for Time x 3; Rest 3 min
1:22;  2:20;  2:50 - The first set felt great very smooth.  My shoulders and triceps were feeling it on the second set.  My hand ripped on the 3rd set so my last 5 reps were singles.  MUs were feeling very fluid so I'm happy with the workout.  

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Airdyne 3 min for Max Calories
101 Cal
500 Avg Watt -  I was very happy with this.  It was painful but I was pleased that I didn't let it get into my head.  

8-3-13

A.  Back Squat; Build to a tough 5
1 @ 135lbs;  1 @ 185lbs;  1 @ 225lbs;  1 @ 275lbs;  1 @ 305lbs;  1 @ 325lbs - I could feel that my hips were starting to shift to the right on the last 2 reps at 325 and and I had a buddy watching me and I only just made it to parallel on the 5th rep.  

B.  Power Clean; 20 Reps for Time @ 205lbs
2:17 - The power cleans felt good today.  I was almost muscle cleaning 205 in warmup.  I can tell that I am getting more explosive and I'm digging it.  I did the first 4 TnG and the rest quick singles. I started to get gassed on the 15th rep and my feet started to split wide on the last 3 reps.  
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Row 1 K for Time
3:13.6 - I was shooting for 5 or 6 seconds quicker but it is what it is.  I rested 10 min after the cleans and my leg drive started to go with about 300m left.  I was struggling to keep it under 1:40/500m pace by then.  My legs were super tight when I finished and I could feel it in my biceps because I was trying to compensate for the lack of leg drive.