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.