Wednesday, August 21, 2013

8-20-13

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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