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.  

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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.  

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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.

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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