8-26-13

8-26-13

A.M.

A.  Back Squat 5,5,5; Rest 3 min
1 @ 135lbs;  1 @ 185lbs;  1 @ 225lbs;  1 @ 255lbs;  1 @ 275lbs;  1 @ 295lbs;  1 @ 305lbs - These felt good.  I was focusing on deep full range of motion and knee and hip mechanics.  I felt my hips shift on the last rep of 305 so I called it there.

B. Barbell Walking Lunges; 20-24 x 3; Rest 2 min
1 x 24 @ 135lbs;  1 x 24 @ 155lbs;  1 x 24 @ 165lbs - Felt good, got tough at the end of each set.  Knee positioning felt strong, I'm glad that we are still hitting on single leg work.  I feel that I still need work here.

+

3 Sets @ 100%
10 thrusters @ 95 lbs
10 C2B pull-ups
30 sec Airdyne
--Rest 3:30---
1:12  24 cal
1:14  23 cal
1:15  20 cal
The first 2 sets felt pretty good, the last AD was tough.  I felt like crap about 3 min after it was over.  All thrusters and C2B were unbroken.  

P.M.

Airdyne 30 min @ Z1
Complete - the effing computer went out on the AD so I don't have any numbers to go with this.  I think out of the 6 ADs that we have at the gyms there is only one that I working half way decently.  

8-27-13

A.  Power Snatch; Build to a Tough Single
warm up to 115lbs;  3 @ 135lbs;  3 @ 155lbs;  1 @ 165lbs;  1 @ 175lbs;  1 @ 185lbs;  1 @ 190lbs;
1 @ 195lbs;  Caught 200lbs and dropped below parrell - These felt good and quick through the middle,  I think that not doing as much volume and  technique as I was is making the catch a bit harder.  But I can definitely feel more power in my pulls.  

B.  TnG Dead Lift @ 315lbs; 5 Reps on the min for 10 min
Complete - My posterior has been feeling pretty taxed from the past week, but these felt pretty strong today.  I could tell that my back was giving out a bit on the last two min but I was able to hold it together.  I know that my posterior chain needs work so I'm stoked.

+
Run 200m @95%; Rest 4 min x 5
0:26;  0:27;  0:26;  0:27;  0:25 - I marked a different 200m this time from the last 200m sprint workout.  This time I had a strait shot with only a little incline as opposed to 100m down and back.  These felt solid and consistent.  I believe the 200m was pretty accurate, I would have like to use a track but all the schools are in at the moment.  

8-28-13

A.M.

EMOM for 10 min
Even:  4 Muscle Ups
Odd:  8 HSPU
Complete - all sets were unbroken.  These felt great, HSPU were fast kipped them all.

EMOM for 16 min
Even:  8 C2B Pull-Ups
Odd:  8 Ring Dips
Complete - all sets were unbroken.  These felt good, switch between kipping and strict ring dips.

P.M.

Row 30 min @ Z1
7513m - Felt good through this.