8-20-13
A.M.
A. Squat Snatch; Build to a Tough Single
5 @ 115lbs; 3 @ 135lbs; 3 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs; 1 @ 185lbs; 1 @ 195lbs;
1 @ 205lbs; 2 x (F) @ 215lbs; 1 @ 215lbs; 3 x (F) @ 225lbs - I don't know what was up here today. I felt good and rested but the catch didn't feel 'on' today at the heavier weights. I was trying my best not to get emotional and just take it for what it is. The pulls felt good as well as my drop back under.
B. Back Squat; Build to a Tough Triple
1 @ 225lbs; 1 @ 275lbs; 1 @ 305lbs; 1 @ 325lbs; 1 @ 335lbs - These felt pretty good, I felt my right knee start to shift on the last set.
C. Clean Pulls 5 x 5; Rest 2 min
1 @ 185lbs; 1 @ 225lbs; 1 @ 255lbs; 1 @ 275lbs; 1 @ 285lbs; 1 @ 295lbs - These felt good, I was able to maintain good form throughout. All reps were TnG, I had to pause at the top for the 4th and 5th rep on the last 2 sets.
P.M.
21-15-9
Thrusters @ 135lbs
Dead Lift @ 245lbs
7:57 - This wasn't as bad as I was expecting it to be. I think that I paced myself just a touch too much. I started with 16 UB thrusters the 5 to finish. I thought that I might have gone out too hot so I backed off just a bit, in retrospect I probably shouldn't have. My lower back started to tighten up a bit on the sets of 9, but that is to be expected I guess.
8-21-13
A.M.
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
x 15
304 Avg Watt; 324 Cal - I felt strong on the 85% I was trying to keep the watt around 470 or higher. The 50% was where I could tell a difference in fatigue as I went along. I started out at 200w then 170w quickly, by the end I was down to 80w. My legs were feeling it from the squats yesterday, but it felt good.
P.M.
5 Round for Time
10 HSPU
6 Muscle Ups
10 C2B Pull-Ups
10:55 - Moved through this pretty smoothly, all HSPU were unbroken. Posterior deltoids were starting to get cooked, I enjoyed this
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