10-25-13

10-25-13

A.  Squat Snatch; Build to a Max
warm up to 135lbs;  2 @ 155lbs;  3 @ 165lbs;  3 @ 175lbs;  2 @ 185lbs;  195lbs;  205lbs;
215lbs - I failed 4 times at 215lbs, I was close each time but I was starting to get frustrated so once I hit it once I called it.  I don't know what was going on today, the lighter weights felt great.  I got 9 hours of sleep last night and ate a ton yesterday.  

B.  Squat Clean X 1/ Push Jerk X 3/ Split Jerk X1; Rest 2 min X 6 Complexes
2 @ 185lbs;  195lbs;  205lbs;  215lbs;  225lbs;  230lbs;  235lbs - These weren't feeling great, by the time I got to the split jerk my breathing was heavy.  I wasn't feeling 100% on today so I didn't push the weight.  

C.  Push Press Clusters 3.3.3 X 5; Rest 30 sec/ 3min
185lbs;  195lbs;  205lbs;  2 sets at 195lbs - My shoulders were just getting shot on the last set of 3 at 205 so I dropped back down fo rthe last 2 sets.

+
8-7-6-5-4-3-2-1
Dead Lift @ 315lbs
Box Jumps @ 30''
Back Squat @ 225lbs
12:08 - I did all DL and BS unbroken, BJ were step downs.  Controlling my breathing was the biggest issue.  BS were actually the toughest part - holding my breath and keeping a tight core with heavy breathing and high heart rate was tough.  I ended up taking a few breaths between most reps.  My lower back was getting pretty tight at the end.  

10-26-13

A.  Power Clean Clusters 1.1.1.1.1 x3; Rest 15 sec / Rest 2 min
185lbs;  205lbs;  215lbs;  225lbs;  230lbs;  235lbs - Theses felt good, the 4th and 5th rep of each of the last 2 clusters got pretty tough they were pretty ugly.  

B1.  Push Jerk 3 x 3; Rest 10 sec
225lbs; 230lbs; 230lbs - These felt good I don't think that my shoulders could have gone much heavier.  

B2.  Bench Press 3 x 3; Rest 20 sec
225lbs;  235lbs; 235lbs - These felt tough today the 3rd rep for both sets of 235 were a struggle

B3.  HSPU; 15 for Time x 3; Rest 30 sec
0:20;  0:23;  0:24 - Shoulders were feeling it on these, I had to pause on my head briefly on the last two sets.  

B4.  Burpee 10 AFAP x 3; Rest 3:30
0:19;  0:20;  0:20 - These felt good

+
7 min AMRAP
30 DUs
6 C2B Pull-Ups
7 - My shoulders were feeling it here.  The first 3 sets of DUs were unbroken then the rest I broke at 15 or so.  The last set was 10/10/10.  All C2B were unbroken.