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.