12-16-13

12-16-13

A.M.

A.  Power Snatch Clusters 1.1.1 x 3;  Rest 30 sec/ 2 min
175lbs;  185lbs;  195lbs;  200lbs - I had a solid warm up and jumped right in.  200 was tough I failed on the 2nd rep, just missed it forward slightly but hit the next 2.  These felt good.

B.  DeadLift 5,4,3,2,1;  Rest 3 min
5 @ 365lbs; 4 @ 375lbs; 3 @ 385lbs;  2 @ 395lbs;  1 @ 405lbs - These felt good today.  Started with a good warm up with singles up to 355lbs.  I didn't push the weight today.  It did get heavy but I wanted good reps and to build my confidence.  These felt pretty good.  

C.  TnG Power Clean;  3 Reps on the Min for 10 min (starting moderate and increasing )
165lbs; 175lbs; 2 @ 185lbs; 2 @ 195lbs;  200lbs;  205lbs;  2 @ 215lbs - These felt good.  

P.M.

A.  Split Jerk;  Build to a Max
Warm up to 185lbs;  2 @ 205lbs;  3 @ 225lbs;  2 @ 235lbs;  2 @ 245lbs;  255lbs;  265lbs;  275lbs;  290lbs (PR) - I missed 285 once but it was close and felt good, so I added 5lbs and just went for it.  I missed it twice then got it.  My dip and drive are feeling a lot better.  Foot placement in the split takes a good warmup and conscious thought on every lift.  

B.  AMRAP Sets of 3 Unbroken Push Jerk in 6 min @ 185lbs
11 sets of 3 - My shoulders were getting pretty taxed by the 3rd min.  I might have gone out a bit fast as well.  

+
3 Rounds
30 Power Snatch @ 75lbs
15 Burpee
9:41 - Snatches were the limiter here.  The first 2 sets of snatches went pretty good 15/5/10 on the first and 10/5/10/5 on the second.  The 3rd set was anywhere from 3-5,  I tried to minimize the rest.  Burpees were steady and I felt pretty fast.   I was happy with today.

12-17-13

Row 500m @ 85%
Rest 2 min
x 3
1:35.6;  1:40.0;  1:40.0 - I was planning on keeping a 1:38 - 1:40 pace for all three.  I just went out too fast on the first one, I tried to slow down the second 250m but I was way off.  I dialed it back for the last 2.  These felt good

Airdyne 30 min @ Z1
198 Avg Watt
437 Cal
This was nice, Just listened to music and had time to think.  I started about 3-4 min after my last row, got a good sweat going.  I enjoyed this

+
Mobility Work
Trigger point and foam rolling.  I did some light core work in the P.M.

12-18-13

A.M.

A.  Squat Clean x 1 / Hang Squat Clean x 3 / Front Squat x 5 ; Rest 3 min x 6
135lbs;  155lbs;  165lbs;  175lbs;  185lbs;  195lbs;  205lbs;  215lbs;  225lbs - These got tough, grip and breathing.  The squats felt okay. 215 and 225 were tough sets, I had to re hook grip for each HSC. 

B.  Snatch Balance; 5 x 5; Rest 2 min
2 @ 135lbs;  145lbs;  155lbs;  165lbs - These felt good, I kept the weight pretty light and tried to focus on speed and quality reps.   

C.  Barbell Walking Lunge; 20 Steps x 4;  Rest 2 min
4 x 20 Steps @ 185lbs - These got tough on the last 3 sets.  My breathing was heavy and my legs were feeling it.  Every rep was clean and controlled.  

P.M.
For Time
100 C2B Pull-Ups
( 10 Wall Balls on the Top of Each Min)
11:32 - This was a tough, I built it up in my head a good bit too.  I was on my 99th rep when the clock hit 11min.  It wasn't as bad as I thought once I got into it, but my stomach started to bubble the last 3 min or so, I'm still pretty gassy from adding in these extra carbs and I ate a lot about an hour prior to the workout.  All WB were unbroken.