9-16-13

9-16-13

A1.  Push Press; 5 x 5; Rest 45 sec
175lbs;  185lbs;  195lbs;  200lbs;  205lbs - These felt solid today.  Taking the 4 min rest this time helped a lot.   

A2.  Bench Press; 5 x 5; Rest 45 sec
185lbs; 195lbs; 205lbs;  215lbs;  225lbs - THese felt good as well.

A3.  Ring Dips; 10 for Time x 5;  Rest 45 sec
0:09;  0:09;  0:10;  0:09;  0:10 

A4.  HSPU; 15 for Time x 5;  Rest 4 min
0:20;  0:19;  0:19;  0:20;  0:20 - Ring dips and HSPU both felt strong today


+
50-40-30-20-10
KBS @ 1.5pood
WallBalls @ 20lbs
15:24 - I was confident going into this, my goal was to try and do it all unbroken.  However on the set of 40 wall balls I mentally kinda bitched out and got into my head.  My shoulders, forearms, and quads just started burning quicker than I expected and I wasn't as mentally strong as I expected.  But it is what it is and I got through it.  

9-17-13

20 min AMRAP
100m Farmers Cary w 2pood per hand
100 Double Unders
10 GHD Sit-Ups
4 + 100m + 61 DUs - All the Farmers carries were unbroken and the GHDs felt great. I felt like I was doing DUs the whole time.  The first 2 sets went well - larger sets between 30 and 50.  After 10 min I started to get shin splints in my left calf and my shoulders started to burn out  - started to get 15-30 reps a set.  Overall I would have like to have gotten a higher score but I can tell that I'm improving on my DUs.  

9-18-13

A1.  Weighted Pull-Ups 1-2 x 5; Rest 30 sec
2 @ 53lbs;  2 @ 63lbs;  1 @ 70lbs;  1 @ 75lbs;  1 @ 80lbs

A2.  C2B Pull-Ups 18 for Time x 5; Rest 4 min
0:29;  0:29;  0:28;  0:28;  0:29 - Felt good today.  I used gymnastic grips on the C2B, I still have bit of a rip that is healing from last week and I didn't want to re-tear it again today befor the competition next weekend.

+
21-15-9
Dead Lift @ 225lbs
Push Jerk @ 135lbs
Thruster @ 95lbs
10:40 - This was tough a grind to get through.  I feel like I took too long on breaks - had to make myself get back on the bar.