9-23-13

9-23-13

A. Squat Clean & Jerk; 7 Singles @ 85% of 1RM (225lbs)
Warmed up with 135, 165, 185, 205lbs - Complete with 225lbs - felt good today, light and fast.

B.  Front Squat;  3,2,1;  Rest 3 min
3 x 3 @ 225lbs;  3 @ 245lbs;  3 @ 265lbs;  3 @ 275lbs;  3 @ 285lbs;  2 @ 295lbs;  1 @ 305lbs - These felt strong today @ 305lbs I didn't go ass to ankle but I did break parallel.  

C.  Muscle Ups;  3 on the Min for 60 sec
Complete all unbroken - easy

+
Row 30 sec @ 85%
Row 30 sec easy
x 10
Complete - felt good, quads got tight at the end breathing was good  - broke a good sweat.  

9-24-13

A.  Power Clean x 1/ Hang Power Clean x 2;  1 Complex EMOM for 10 min
        (increase loading per set...start easy and fast, build so last 3 are tough but not maximal )
1 @ 135lbs;  2 @ 155lbs;  1 @ 165lbs;  1 @ 175lbs;  1 @ 185lbs;  1 @ 195lbs;  1 @ 205lbs;
1 @ 215lbs;  1 @ 225lbs -  This was fun, the PC felt good  - grip was the biggest issue on the last 2 sets.  Its been rainy and humid here and chalk wasn't helping much.  Didn't plan on going to 225 but I was feeling it and the weight felt good.
B.  TnG Dead Lift; 5 reps on the min for 5 min @ 275lbs
Complete - Felt good

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3 Rounds for Time @ 85-90% effort
Run 400
15 KBS @ 1.5pood
10 Burpee
8:45 - This felt good I felt like I kept it at the right effort.  My main focus was on burpee speed - getting a quick bounce out of the bottom.  

9-25-13

A.  15 Wall Balls Unbroken x 4;  Rest 60 sec
Complete

B.  7 HSPU Unbroken x 4;  Rest 60 sec
Complete

+
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
x 20
275 Avg Watt
388 Cal