9-2-13

9-2-13

A.  Back Squat 3,3,3; Rest 3 min
2 x 3 @ 185lbs;  3 @ 225lbs;  3 @ 255lbs;  3 @ 275lbs;  3 @ 305lbs;  3 @ 325lbs;  1 @ 335lbs - After the first rep I could feel that I didn't have enough in my legs to get 2 more quality reps.  I was trying to focus on good quality reps for all, deep squats, tall chest and proper knee and hip mechanics.  

B.  Barbell Walking Lunge 16-20 x 3; Rest 2 min
20 @ 165lbs;  20 @ 185lbs;  20 @ 205lbs - These felt good the worst part is that my hands start to tingle and fall asleep at the end of each set.  

+

30 Thrusters @ 95lbs
500m Row
2:37 - I was kinda making myself nervous a bit before this workout, but it went well once the clock started.  The thrusters felt good all unbroken, I finished them at 1:05.  I set the damper a bit lower than normal - at 7.  I was able to keep a sub 1:30/500m pace for the first 300m.  The last 150 got pretty painful but I was able to hold on and dig in.  

9-3-13

A.  Power Clean; Build to a Tough Single
warm up to 175lbs;  3 @ 185lbs;  1 @ 195lbs;  1 @ 205lbs;  1 @ 215lbs;  1 @ 225lbs;  1 @ 235lbs;
1 @ 245lbs;  1 @ 250lbs; (F) @ 255lbs - These felt alright not great.  The weight wasn't an issue so much but the drop and catch just felt slow and forced.  

B.  30 Power Clean for Time @ 77% of A.  (77% =192.5lbs ; used 195lbs)
3:20 - These felt good - all were singles but the rest between each was minimal.

+
Run 1 Mile for Time
5:48 - I ran the course that is at the gym, I'm not totally sure how exact that it is but its close.   I wanted to go out to a track but all the schools are in and they won't let us use it while schools in.  I do want to know my official track time, the course here is uneven and has a few inclines in it.  

9-4-13

A.M.

20 Muscle Ups
20 HSPU
30 C2B Pull-Ups
30 Burpee
7:18 - This was fun, The MUs and HSPUs felt great.  The C2B started with aset of 9, 8 5, 5, 3 - shoulders were getting fatigued here.  The burpees were strait through but they could have been faster, I need to work on hitting the bottom and exploding back up.  Over all I was happy.

P.M.

30 min Row @ Z1
7243m - This felt good today, sweated my ass off - its still super muggy here.  My pace was a bit slower than last time.