11-25-13

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.