11-4-13

11-4-13

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.