8-23-13

8-23-13

A.  Dead Lift; Build to a Tough Single
warm up to 225lbs; 3 @ 275lbs; 2 @ 295;bs; 1 @ 315lbs; 1 @ 335lbs; 1 @ 365lbs; 1 @ 385lbs; 
(F) @ 405lbs - I was feeling great this morning I got plenty of sleep the past 2 nights 8 or more hours each night.  385 felt good but 405 just felt so much heavier, I probably should have tried 395 before but I was feeling good and was hoping to get more. I felt like my back was giving out rather than my legs.  Definitely feel like I need more work here. 

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21-15-9
Dead Lift @ 225lbs
OHS @ 135lbs
7:19 - I'm not super happy with this time.  Getting back into these mid range workouts is a change for sure.  I can tell that my CP and aerobic systems are getting alot stronger but the glycogenic has dropped off a bit.  The first set of DL were unbroken and I broke once on first 2 sets of OHS the set of 9 was unbroken.  My lower back was tightening up about half way through the workout.  

P.M.

3 Rounds for Time:
400m Run
25 KBS @ 2pood
25 Burpee
13:15 - The runs felt good the first was 83 seconds. The first set of KBS were unbroken the last 2 were broke 15 and 10, grip and sweat on the KB was the issue here.The burpee were all steady and consistent.  I feel like the burpees were the limiting factor here, I would have liked them to faster.  The explosive push at the bottom just wasn't here at the end.  This was tougher than I was expecting but I enjoyed the workout.  

8-24-13

A.  Double Under Tec Work
Complete - Felt pretty good today, took plenty of rest between sets.  Still 25-35 was the avg.
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50-40-30-20-10-
Thrusters @ 75lbs
Box Jump Step Downs @ 20''
18:25 - Just tried to keep moving on this one.  Tried to keep the breaks as short as possible, had to stop for water twice on this one, felt pretty good - lower back was a bit tight at the end, but not an issue.