11-25-13
A. Dead lift; 2,2,2,1,1,1; Rest 3 min
2 @ 275lbs; 2 @ 295lbs; 2 @ 315lbs; 2 @ 335lbs; 2 @ 355lbs; 2 @ 365lbs; 3 x 2 @ 385lbs; 395lbs; 405lbs; (F) @ 405lbs - The DL up to 405 felt good, on the second attempt my lower back kept rounding. I just didn't want to push it and get my back super tight before my trip tomorrow. I feel like I still need work on strengthening my lower back. DL have never been strong for me and the time that I saw the most improvement was when I was doing tempo lifts at different percentages. I know that I still need alot of work here and I'm trying not to be too hard on myself.
B. Front Squat; Build to a 2RM
185lbs; 215lbs; 235lbs; 255lbs; 275lbs; 295lbs; 305lbs Failed on the 2nd lift. - These felt good today, I was happy. I probably should have tried 300 before 305 but 295 felt good and moved fast.
C. 50 Shoulder To OH for Time @ 185lbs
8:43 - I did this from the rack. It was tough but went pretty smoothly I thought. The weight moved quickly from shoulders to lockout but it was pretty taxing. As always I probably paced it a bit much at first. My reps went 5-5-3-3-3-3-3-3-3-4-5-3-3-4. I was taking on avg 20 sec between sets.
11-26-13
A. Muscle Ups; 50 for Time
9:34 - My shoulders were feeling this after those S2OH yesterday. I was shooting for closer to 8 min, but I was having to break up my MUs more than I was wanting to. I tore my hand on around the 38th rep. other than the fatigue this felt good - breathing was controlled.
10 Min AMRAP
10 Unbroken T2B
10 Box Jumps @ 24''
8+16 - The T2B felt good and so did the box jumps, I was keeping up with my rounds on a small piece of white board and when I finished I thought I was on round 9 or 10. It seemed like I was moving smooth and fast. I'm still happy with the way it felt.
Tuesday, November 26, 2013
Saturday, November 23, 2013
11-22-13
11-22-13
A. Power Snatch; Build to a Tough Single
Warm up to 155lbs; 3 @ 165lbs; 3 @ 175lbs; 2 @ 185lbs; 195lbs; 200lbs; 205lbs - These felt good.
B. AMRAP Sets of TnG Doubles Power Snatch @ 80% of A. in 6 min
14 TnG doubles @ 165lbs - This was fun, the doubles felt good. Breathing wasn't too bad I felt like I kept it under control pretty well.
+
3 Rounds for Time
Row 300m
15 Thrusters @ 95lbs
10 C2B Pull-Ups
7:04 - I felt okay through this, thrusters and C2B were unbroken. The 3rd row slowed down a good bit. Transitions weren't super fast but no big pauses.
11-23-13
A. Squat Snatch; 5 TnG Reps on the Min for 10 Min @ 95lbs
Complete - Felt good and pretty fast. Lower back started to get tight at the end and my quads were feeling it at the end.
B. Split Jerk; 1 Rep on the 30 sec for 35 Reps @ 65% of 1RM
Complete @ 175lbs - The weight felt good and fast with the jerk, my foot position on the split was a bit off today, so that was where my focus was.
+
30-20-10
KBS @ 2 Pood
Ring Dips
5:10 - All KBS were unbroken and not an issue, the ring dips were getting tough to string together at the end of the set of 30 as well as 20 and 10.
A. Power Snatch; Build to a Tough Single
Warm up to 155lbs; 3 @ 165lbs; 3 @ 175lbs; 2 @ 185lbs; 195lbs; 200lbs; 205lbs - These felt good.
B. AMRAP Sets of TnG Doubles Power Snatch @ 80% of A. in 6 min
14 TnG doubles @ 165lbs - This was fun, the doubles felt good. Breathing wasn't too bad I felt like I kept it under control pretty well.
+
3 Rounds for Time
Row 300m
15 Thrusters @ 95lbs
10 C2B Pull-Ups
7:04 - I felt okay through this, thrusters and C2B were unbroken. The 3rd row slowed down a good bit. Transitions weren't super fast but no big pauses.
11-23-13
A. Squat Snatch; 5 TnG Reps on the Min for 10 Min @ 95lbs
Complete - Felt good and pretty fast. Lower back started to get tight at the end and my quads were feeling it at the end.
B. Split Jerk; 1 Rep on the 30 sec for 35 Reps @ 65% of 1RM
Complete @ 175lbs - The weight felt good and fast with the jerk, my foot position on the split was a bit off today, so that was where my focus was.
+
30-20-10
KBS @ 2 Pood
Ring Dips
5:10 - All KBS were unbroken and not an issue, the ring dips were getting tough to string together at the end of the set of 30 as well as 20 and 10.
Wednesday, November 20, 2013
11-18-13
11-18-13
A. Dead Lift; 3,2,1,3,2,1; Rest 3 min
3 @ 385lbs; 2 @ 395lbs; 1 @ 405lbs; 3 @ 385lbs; 1 @ 395lbs - I called it here I could feel that my back was starting to round pretty bad and my lumbar was starting to get tight. The weight was feeling alright, tough but I was moving it pretty good.
B. Front Squat Clusters 5.3.1 X 3; Rest 30 sec/ Rest 3 min (increase weight)
5 @ 255lbs; 3 @ 265lbs; 1 @ 275lbs x 3 - I kept this pretty light. It felt heavy as hell though. I don't know if it was from the DL before or what. I god alot of rest this weekend and ate way more than normal. I have been upping my carbs through out the day, even eating oat meal in the morning as well as rice potatoes and quinoa.
+
7 Min AMRAP
1 S2OH @ 225lbs (from floor)
1 MU
11 sets - This was fun, no failed reps and no big rest between either movement. 225 was a bit heavy but it was fun to get to use it in a workout. Settling after the power clean before the S2OH was the toughest part, just controlling my breathing with the weight on my chest. I got to do this workout with Gabrielle this afternoon - so that made it alot of fun.
11-19-13
A. Push Jerk; 3,2,1,3,2,1; Rest 3 min
Well I totally messed this up, I did push press by mistake - I don't know why I had that in my head.
3 @ 195lbs; 3 @ 205lbs; 3 @ 215lbs; 2 @ 220lbs; 1 @ 225lbs; 3 @ 215lbs; 2 @ 220lbs;
1 @ 230lbs; 1 @ 235lbs(PR) - well these felt good today. 230 felt great so I went for 235 and a PR. I needed that boost of confidence.
B. Weighted Chin-Up Clusters 3.3.3 x 5; Rest 30 sec/ Rest 2 min
35lbs; 40lbs; 45lbs; 2 x 50lbs - These felt okay, heavier than normal. I was focusing on controlled movements.
+
15-12-9-12-15
Box Jumps @ 24''
C2B Pull-Ups
Burpee
10:06 - Burpees slowed me down the most, no pauses between reps just not that explosive. Pull-ups were all unbroken and I rebounded all the box jumps. Held a steady pace throughout the workout.
11-20-13
A1. Power Snatch 1.1.1.1.1 x 5; Rest 10 sec
155lbs; 165lbs; 175lbs; 180lbs; 185lbs; 190lbs - these felt really good today
A2. High Box Jump Clusters 1.1.1.1.1 x 5; Step down/ rest 3 min
All @ 40'' felt good but not too high
B. Clean Pulls 5 x 3; Rest 2 min
255lbs; 265lbs; 275lbs; 285lbs; 295lbs - These felt a little heavier than usual, my back is kinda sore today. I woke up feeling like I was catching a cold. Clogged up head and scratchy throat, my stomach is a bit uneasy - just felt a little warn out during this. Form felt solid and pulls were quick.
+
12 min AMRAP
3 Squat Clean @ 185lbs
3 HSPU
14 + 2 - This was pretty fun but got taxing quick. I did all 3 TnG on the first set and 2/1 on the next 2. Then singles pretty much through out the rest with maybe 2 more doubles mixed in. Starting on the 7th min the rounds got slower. I took a quick nap after the clean pulls and woke up feeling pretty groggy, a full rest day will help me kick this head cold. I feel pretty good about today though considering.
A. Dead Lift; 3,2,1,3,2,1; Rest 3 min
3 @ 385lbs; 2 @ 395lbs; 1 @ 405lbs; 3 @ 385lbs; 1 @ 395lbs - I called it here I could feel that my back was starting to round pretty bad and my lumbar was starting to get tight. The weight was feeling alright, tough but I was moving it pretty good.
B. Front Squat Clusters 5.3.1 X 3; Rest 30 sec/ Rest 3 min (increase weight)
5 @ 255lbs; 3 @ 265lbs; 1 @ 275lbs x 3 - I kept this pretty light. It felt heavy as hell though. I don't know if it was from the DL before or what. I god alot of rest this weekend and ate way more than normal. I have been upping my carbs through out the day, even eating oat meal in the morning as well as rice potatoes and quinoa.
+
7 Min AMRAP
1 S2OH @ 225lbs (from floor)
1 MU
11 sets - This was fun, no failed reps and no big rest between either movement. 225 was a bit heavy but it was fun to get to use it in a workout. Settling after the power clean before the S2OH was the toughest part, just controlling my breathing with the weight on my chest. I got to do this workout with Gabrielle this afternoon - so that made it alot of fun.
11-19-13
A. Push Jerk; 3,2,1,3,2,1; Rest 3 min
Well I totally messed this up, I did push press by mistake - I don't know why I had that in my head.
3 @ 195lbs; 3 @ 205lbs; 3 @ 215lbs; 2 @ 220lbs; 1 @ 225lbs; 3 @ 215lbs; 2 @ 220lbs;
1 @ 230lbs; 1 @ 235lbs(PR) - well these felt good today. 230 felt great so I went for 235 and a PR. I needed that boost of confidence.
B. Weighted Chin-Up Clusters 3.3.3 x 5; Rest 30 sec/ Rest 2 min
35lbs; 40lbs; 45lbs; 2 x 50lbs - These felt okay, heavier than normal. I was focusing on controlled movements.
+
15-12-9-12-15
Box Jumps @ 24''
C2B Pull-Ups
Burpee
10:06 - Burpees slowed me down the most, no pauses between reps just not that explosive. Pull-ups were all unbroken and I rebounded all the box jumps. Held a steady pace throughout the workout.
11-20-13
A1. Power Snatch 1.1.1.1.1 x 5; Rest 10 sec
155lbs; 165lbs; 175lbs; 180lbs; 185lbs; 190lbs - these felt really good today
A2. High Box Jump Clusters 1.1.1.1.1 x 5; Step down/ rest 3 min
All @ 40'' felt good but not too high
B. Clean Pulls 5 x 3; Rest 2 min
255lbs; 265lbs; 275lbs; 285lbs; 295lbs - These felt a little heavier than usual, my back is kinda sore today. I woke up feeling like I was catching a cold. Clogged up head and scratchy throat, my stomach is a bit uneasy - just felt a little warn out during this. Form felt solid and pulls were quick.
+
12 min AMRAP
3 Squat Clean @ 185lbs
3 HSPU
14 + 2 - This was pretty fun but got taxing quick. I did all 3 TnG on the first set and 2/1 on the next 2. Then singles pretty much through out the rest with maybe 2 more doubles mixed in. Starting on the 7th min the rounds got slower. I took a quick nap after the clean pulls and woke up feeling pretty groggy, a full rest day will help me kick this head cold. I feel pretty good about today though considering.
Saturday, November 16, 2013
11-15-13
11-15-13
A. Power Clean; Build to a Tough Single
Warm up to 215lbs; 2 @ 225lbs; 235lbs; 245lbs; 255lbs; 260lbs; (F) @ 265lbs - These felt good today, 265 was close I was just rushing it a bit and attempting to catch it forward.
B. AMRAP Sets of TnG Doubles Power Clean @ 80% of A in 5 min
14 doubles @ 210lbs - These felt pretty good I think that I started off a bit cautious. I have been playing with my diet the past few days, Trying to take in more carbs, I think that this might have helped a bit. I just have been eating really clean and not getting enough to fuel these workouts, or at least thats what I'm hoping. I'm trying to figure out why my energy levels have been dropping off in the middle of the workouts.
+
For Time
Row 1 K
50 Pull-Ups
500m Row
7:58 - I kinda struggled with the pull-ups, I broke way more than I would have liked. I was able to hit the ground and really quickly jump back up, but my butterflies were feeling off. I kept the rows around a 1:42 pace, still a little slower than I would have liked.
11-16-13
A. Squat Clean; 5 TnG Reps on the min For 5 min @ 135lbs
Complete - felt good - fast
B. Split Jerk; 1 Rep on the 30 sec For 30 Reps @ 65% 1RM - 175lbs
Complete - Felt light and fast, focused on food placement
+
For Time
50 HSPU
50 Burpee
50 S2OH @ 155lbs
12:42 - HSPU and burpee felt good, nice and steady paced through. S2OH were in smaller sets. Started off with a few sets of 5 & 4, and kept them to sets of 6 or 7 on the rest. This was a fun workout.
A. Power Clean; Build to a Tough Single
Warm up to 215lbs; 2 @ 225lbs; 235lbs; 245lbs; 255lbs; 260lbs; (F) @ 265lbs - These felt good today, 265 was close I was just rushing it a bit and attempting to catch it forward.
B. AMRAP Sets of TnG Doubles Power Clean @ 80% of A in 5 min
14 doubles @ 210lbs - These felt pretty good I think that I started off a bit cautious. I have been playing with my diet the past few days, Trying to take in more carbs, I think that this might have helped a bit. I just have been eating really clean and not getting enough to fuel these workouts, or at least thats what I'm hoping. I'm trying to figure out why my energy levels have been dropping off in the middle of the workouts.
+
For Time
Row 1 K
50 Pull-Ups
500m Row
7:58 - I kinda struggled with the pull-ups, I broke way more than I would have liked. I was able to hit the ground and really quickly jump back up, but my butterflies were feeling off. I kept the rows around a 1:42 pace, still a little slower than I would have liked.
11-16-13
A. Squat Clean; 5 TnG Reps on the min For 5 min @ 135lbs
Complete - felt good - fast
B. Split Jerk; 1 Rep on the 30 sec For 30 Reps @ 65% 1RM - 175lbs
Complete - Felt light and fast, focused on food placement
+
For Time
50 HSPU
50 Burpee
50 S2OH @ 155lbs
12:42 - HSPU and burpee felt good, nice and steady paced through. S2OH were in smaller sets. Started off with a few sets of 5 & 4, and kept them to sets of 6 or 7 on the rest. This was a fun workout.
Wednesday, November 13, 2013
11-11-13
11-11-13
A. Dead Lift; 5,4,3,2,1; Rest 3 min
Warm up to 315lbs; 5 @ 335lbs; 5 @ 355lbs; 5 @ 365lbs; 4 @ 375lbs; 3 @ 385lbs;
2 @ 395lbs; 1 @ 405lbs - These felt good today, well as good as dead lifts can feel. The second rep at 395 and the single at 405 I could feel in my lower back but not bad.
B. Front Squat Clusters 3.2.1 x 3; Rest 30 sec / Rest 3 min
Quickly warmed up to 275lb single; 3 @ 255lbs; 2 @ 275lbs; 1 @ 285lbs; 3 @ 265lbs;
2 @ 285lbs; 1 @ 295lbs; 3 @ 275lbs; 2 @ 295lbs; 1 @ 305lbs - These felt good mechanically, the last cluster was pretty tough. The second reap at 295lbs and the single at 305 were a struggle. I was happy to make it up to 305 on the last cluster. I could really feel my spinal erectors on the last cluster from the DL before.
+
5-4-3-2-1
Clean and Jerk @ 215lbs
Muscle Ups
6:46 - This was tough. I was hoping for a faster time but the C&J from the set of 4 on got tough because of breathing. The Cleans felt good - it was setting up in the front rack before the jerk with high heart rate and breathing that was taxing. I definitely need work on these shorter intense workouts with heavier weight.
11-12-13
A. Push Press; 3,2,1,3,2,1; Rest 3 min
3 @ 185lbs; 3 @ 195lbs; 3 @ 205lbs; 2 @ 215lbs; 1 @ 225lbs; 3 @ 210lbs; attempted 2 @ 220lbs - failed on the second; 3 x (F) @ 230lbs - This was so close and frustrating that I had to try and get 230. But it just wasn't happening, my back is pretty sore from yesterday.
B. Weighted Pull-Up Clusters 2.2.2 x 5; Rest 30 sec / 2 min
3 @ 53lbs; 2 @ 55.5lbs - I was planning to get higher but my back and shoulders were just fatigued.
+
5 Sets @ 100%
10 Burpee
10 C2B Pull-Up
10 Box Jump @ 24''
--Rest 3:30--
0:56; 0:53; 0:5 1; 0:51; 0:50 - These felt fast, C2B were unbroken and I did my best to rebound the BJs. The only thing that could have sped up the sets would be to do butterfly the C2B. I plan to practice them before coaching tonight.
11-13-13
A1. Power Snatch 1.1.1 x 5; Rest 10 sec
165lbs; 175lbs; 180lbs; 185lbs; 190lbs; 195lbs - These felt good today. No missed reps
A2. High Box Jump Cluster 1.1.1 x 5; Rest 3 min
All @ 40 ''
B. Clean Pulls 5 x 5; Rest 2 min
2 @ 225lbs; 3 @ 245lbs - I went light on these because my lower back was tight and I just didn't think that pushing it would have been a good idea. The pulls were fast and felt good.
+
15-12-9
Squat Clean @ 155lbs
50-50-50
Double Unders
8:11 - This felt pretty good today. The SC went smooth it was just the breathing on the DUs that got to me. The last set was tough I broke 4 times on it
A. Dead Lift; 5,4,3,2,1; Rest 3 min
Warm up to 315lbs; 5 @ 335lbs; 5 @ 355lbs; 5 @ 365lbs; 4 @ 375lbs; 3 @ 385lbs;
2 @ 395lbs; 1 @ 405lbs - These felt good today, well as good as dead lifts can feel. The second rep at 395 and the single at 405 I could feel in my lower back but not bad.
B. Front Squat Clusters 3.2.1 x 3; Rest 30 sec / Rest 3 min
Quickly warmed up to 275lb single; 3 @ 255lbs; 2 @ 275lbs; 1 @ 285lbs; 3 @ 265lbs;
2 @ 285lbs; 1 @ 295lbs; 3 @ 275lbs; 2 @ 295lbs; 1 @ 305lbs - These felt good mechanically, the last cluster was pretty tough. The second reap at 295lbs and the single at 305 were a struggle. I was happy to make it up to 305 on the last cluster. I could really feel my spinal erectors on the last cluster from the DL before.
+
5-4-3-2-1
Clean and Jerk @ 215lbs
Muscle Ups
6:46 - This was tough. I was hoping for a faster time but the C&J from the set of 4 on got tough because of breathing. The Cleans felt good - it was setting up in the front rack before the jerk with high heart rate and breathing that was taxing. I definitely need work on these shorter intense workouts with heavier weight.
11-12-13
A. Push Press; 3,2,1,3,2,1; Rest 3 min
3 @ 185lbs; 3 @ 195lbs; 3 @ 205lbs; 2 @ 215lbs; 1 @ 225lbs; 3 @ 210lbs; attempted 2 @ 220lbs - failed on the second; 3 x (F) @ 230lbs - This was so close and frustrating that I had to try and get 230. But it just wasn't happening, my back is pretty sore from yesterday.
B. Weighted Pull-Up Clusters 2.2.2 x 5; Rest 30 sec / 2 min
3 @ 53lbs; 2 @ 55.5lbs - I was planning to get higher but my back and shoulders were just fatigued.
+
5 Sets @ 100%
10 Burpee
10 C2B Pull-Up
10 Box Jump @ 24''
--Rest 3:30--
0:56; 0:53; 0:5 1; 0:51; 0:50 - These felt fast, C2B were unbroken and I did my best to rebound the BJs. The only thing that could have sped up the sets would be to do butterfly the C2B. I plan to practice them before coaching tonight.
11-13-13
A1. Power Snatch 1.1.1 x 5; Rest 10 sec
165lbs; 175lbs; 180lbs; 185lbs; 190lbs; 195lbs - These felt good today. No missed reps
A2. High Box Jump Cluster 1.1.1 x 5; Rest 3 min
All @ 40 ''
B. Clean Pulls 5 x 5; Rest 2 min
2 @ 225lbs; 3 @ 245lbs - I went light on these because my lower back was tight and I just didn't think that pushing it would have been a good idea. The pulls were fast and felt good.
+
15-12-9
Squat Clean @ 155lbs
50-50-50
Double Unders
8:11 - This felt pretty good today. The SC went smooth it was just the breathing on the DUs that got to me. The last set was tough I broke 4 times on it
Saturday, November 9, 2013
11-8-13
11-8-13
A. Squat Snatch; 15 Singles @ 80-90% of 1RM; Rest 90 sec
Warmed up to 195lbs; 3 @ 180lbs; 4 @ 185lbs; 4 @ 190lbs; 4 @ 195lbs; 5 @ 200lbs;
2 @ 205lbs - These felt good, no failed reps. Just had fun with this.
B. Back Squat Clusters 5.5.5 x 5; Rest 1 min / 3 min
225lbs; 245lbs; 265lbs; 275lbs; 285lbs - These felt strong today, I could have probably gone up a bit. I played with my diet yesterday and ate more carbs than I typically do, I think that this might have helped.
+
7-1-6-2-5-3-4
Back Squat @ 265lbs
Power Clean @ 205lbs
8:57 - This was tough but pretty fun. All back squats were unbroken, PC were singles. I was wanting to do some TnG but I knew that my heart rate would have spiked too high and would have had to rest longer before BS or break them up.
11-9-13
A. Muscle Ups; 4 on the Min for 15 min
Complete - All Unbroken. These felt good today, I had 40-45 sec rest between sets.
12 Min AMRAP
12 C2B Pull-Ups
12 Burpee
12 Box Jumps @ 24''
6+7 - Started off not feeling to great but the movements started to feel a lot better as the workout went on. All the C2B were unbroken. The rebounds on the box jumps were the toughest part here, did about half and half step downs and rebound. The last 6 min felt better than the first, it was a fun workout and I got to do it with Gabrielle. Its nice to have someone to workout with every so often.
A. Squat Snatch; 15 Singles @ 80-90% of 1RM; Rest 90 sec
Warmed up to 195lbs; 3 @ 180lbs; 4 @ 185lbs; 4 @ 190lbs; 4 @ 195lbs; 5 @ 200lbs;
2 @ 205lbs - These felt good, no failed reps. Just had fun with this.
B. Back Squat Clusters 5.5.5 x 5; Rest 1 min / 3 min
225lbs; 245lbs; 265lbs; 275lbs; 285lbs - These felt strong today, I could have probably gone up a bit. I played with my diet yesterday and ate more carbs than I typically do, I think that this might have helped.
+
7-1-6-2-5-3-4
Back Squat @ 265lbs
Power Clean @ 205lbs
8:57 - This was tough but pretty fun. All back squats were unbroken, PC were singles. I was wanting to do some TnG but I knew that my heart rate would have spiked too high and would have had to rest longer before BS or break them up.
11-9-13
A. Muscle Ups; 4 on the Min for 15 min
Complete - All Unbroken. These felt good today, I had 40-45 sec rest between sets.
12 Min AMRAP
12 C2B Pull-Ups
12 Burpee
12 Box Jumps @ 24''
6+7 - Started off not feeling to great but the movements started to feel a lot better as the workout went on. All the C2B were unbroken. The rebounds on the box jumps were the toughest part here, did about half and half step downs and rebound. The last 6 min felt better than the first, it was a fun workout and I got to do it with Gabrielle. Its nice to have someone to workout with every so often.
Wednesday, November 6, 2013
11-4-13
11-4-13
A. Squat Snatch; Build to a Tough Single; Then Drop to 85% & Hit 8 Singles;
A. Squat Snatch; Build to a Tough Single; Then Drop to 85% & Hit 8 Singles;
Rest 2 min bw All Attempts
Warm Up to 135lbs; 2 @ 145lbs; 2 @ 155lbs; 165lbs; 3 @ 175lbs; 2 @ 185lbs; 195lbs;
205lbs; 215lbs - 8 x 1 @ 185lbs - These felt pretty good today. 215 felt pretty tough so I didn't try anything heavier. I had no failed attempts at 185, they felt solid.
B. Back Squat; 5,3,1,5,3,1; Rest 3 min
5 @ 225lbs; 5 @ 275lbs; 5 @ 305lbs; 3 @ 325lbs; 1 @ 345lbs; 5 @ 315lbs; 3 @ 335lbs;
1 @ 365lbs - These felt pretty good, knee and hip drive felt solid and even through each leg. Just made it to parallel @ 365, I know that I need to focus on getting ass to ankle on the heavier weights.
+
For Time
Row 1 K
50 Squat Clean @ 115lbs
30 C2B Pull-Ups
12:32 - Not as good of a time as I was hoping for. Squat cleans slowed me down my lower back was tightening up. Ended up doing doubles and triples instead of sets of 5 like I had planned.
11- 5- 13
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50 %
x 30
270 avg Watt; 584 Cal - this felt good today, I focused on my watts on the 50% segments. My lower back and legs were pretty sore today.
11-6-13
OC Throwdown Workout #4
3 Rounds for Time with a 9 min Cap
4 Ground to Over Head @ 225lbs
8 Back Squat @ 275lbs
8 HSPU @ an 8 Inch Deficit
2 rounds + 3 C&J; 43 Reps - I went ahead and finished the 3 rounds in 12:20. My pace slowed down a bit after the 9 min cap. I was kinda nervous about this workout going into it, my lower back was still pretty tight and sore from Mondays workout this morning. I spent about an hour warming up and stretching before the workout and it really didn't bother me too much. The clean & jerks felt pretty good, back squat slowed me down. I went 2/3/3 for each set, my breathing was heavy and keeping a tight core and holding my breath was tough. The HSPU felt good. Even though it was heavy I enjoyed this workout.
3 Rounds for Time with a 9 min Cap
4 Ground to Over Head @ 225lbs
8 Back Squat @ 275lbs
8 HSPU @ an 8 Inch Deficit
2 rounds + 3 C&J; 43 Reps - I went ahead and finished the 3 rounds in 12:20. My pace slowed down a bit after the 9 min cap. I was kinda nervous about this workout going into it, my lower back was still pretty tight and sore from Mondays workout this morning. I spent about an hour warming up and stretching before the workout and it really didn't bother me too much. The clean & jerks felt pretty good, back squat slowed me down. I went 2/3/3 for each set, my breathing was heavy and keeping a tight core and holding my breath was tough. The HSPU felt good. Even though it was heavy I enjoyed this workout.
Sunday, November 3, 2013
11-1-13
11-1-13
A. Squat Snatch; Build to A Max
Warm Up to 135lbs; 2 @ 145lbs; 2 @ 155lbs; 2 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 215lbs - 215 felt wobbily at the bottom, I don't know what the deal is here. I missed it 3 times before I got it. I tried 225 and just barely missed it, so I went ahead and moved up to 230. I figured if I was going to hit it I might as well go for a PR. I missed 3 attempts and called it.
B. Squat Clean X 1/ Push Jerk X 5/ Split Jerk X 1; Rest 2 min X 6 Complexes
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These felt pretty good 215 and 225 got tough on the last push jerks and the split. Focused on controlling my breathing on all the jerks.
C. Push Press Clusters 2.2.2.2 x 5; Rest 20 sec / Rest 3 min
155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 210lbs - These felt good mechanically but they were tough, my shoulders were pretty taxed by this point.
+
4 Rounds for Time
10 Power Cleans @ 165lbs
30 Wall Balls
50 DUs
15:29 - I enjoyed this. I just was feel like my time was a bit slow, my shoulders were gassed and it got into my breathing a good bit. Three movements with three different breathing patterns was kinda fun - consciously transitioning between them. DUs slowed me up the most, I just kept tripping up on the first set, the second and third were good then my shoulders were on fire for the last one. This was a good learning experience.
11-2-13
A. Power Clean Clusters 1.1.1.1.1 x 4; Rest 15 sec/ Rest 2 min
185lbs; 205lbs; 225lbs; 2 @ 230lbs; 235lbs; 240lbs - I failed on three reps @ 240 but kept going and got all 5. These felt good today, 235 and 240 were tough with the rest given.
B. Bench Press; 12-15 x 5; Rest 90 sec
15 @ 135; 15 @ 145lbs; 15 @ 155lbs; 15 @ 165lbs; 13 @ 175lbs; 11 @ 185lbs - My triceps were on fire at the end of this, I had to have help getting the 12 rep @ 185.
C. Bent Over Single Arm DB Row; 8-10 x 3; Rest 60 sec bw Arms
All @ 70lbs for 10 reps
+
For Time
20 Muscle Ups
40 HSPU
60 C2B Pull-Ups
10:16 - My shoulders were smoked. My sets were smaller on each movement than I wanted them to be but I had to do what I could do. It was fun through.
A. Squat Snatch; Build to A Max
Warm Up to 135lbs; 2 @ 145lbs; 2 @ 155lbs; 2 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 215lbs - 215 felt wobbily at the bottom, I don't know what the deal is here. I missed it 3 times before I got it. I tried 225 and just barely missed it, so I went ahead and moved up to 230. I figured if I was going to hit it I might as well go for a PR. I missed 3 attempts and called it.
B. Squat Clean X 1/ Push Jerk X 5/ Split Jerk X 1; Rest 2 min X 6 Complexes
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These felt pretty good 215 and 225 got tough on the last push jerks and the split. Focused on controlling my breathing on all the jerks.
C. Push Press Clusters 2.2.2.2 x 5; Rest 20 sec / Rest 3 min
155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 210lbs - These felt good mechanically but they were tough, my shoulders were pretty taxed by this point.
+
4 Rounds for Time
10 Power Cleans @ 165lbs
30 Wall Balls
50 DUs
15:29 - I enjoyed this. I just was feel like my time was a bit slow, my shoulders were gassed and it got into my breathing a good bit. Three movements with three different breathing patterns was kinda fun - consciously transitioning between them. DUs slowed me up the most, I just kept tripping up on the first set, the second and third were good then my shoulders were on fire for the last one. This was a good learning experience.
11-2-13
A. Power Clean Clusters 1.1.1.1.1 x 4; Rest 15 sec/ Rest 2 min
185lbs; 205lbs; 225lbs; 2 @ 230lbs; 235lbs; 240lbs - I failed on three reps @ 240 but kept going and got all 5. These felt good today, 235 and 240 were tough with the rest given.
B. Bench Press; 12-15 x 5; Rest 90 sec
15 @ 135; 15 @ 145lbs; 15 @ 155lbs; 15 @ 165lbs; 13 @ 175lbs; 11 @ 185lbs - My triceps were on fire at the end of this, I had to have help getting the 12 rep @ 185.
C. Bent Over Single Arm DB Row; 8-10 x 3; Rest 60 sec bw Arms
All @ 70lbs for 10 reps
+
For Time
20 Muscle Ups
40 HSPU
60 C2B Pull-Ups
10:16 - My shoulders were smoked. My sets were smaller on each movement than I wanted them to be but I had to do what I could do. It was fun through.
Subscribe to:
Posts (Atom)