12-20-13

12-20-13

A.M.

A.  Squat Snatch; Build to a Max
Warm up to 175lbs;  185lbs;  195lbs;  205lbs;  215lbs;  225lbs;  (F) @ 235lbs - I was so close to 235lbs.  225 felt great! Clean, smooth, and quick the catch felt great.  I was stoked.  I tried 235 I caught it once real clean and lost it behind me.  The pulls on the other attempts felt great, the bar was moving great.  I'm sure that I attempted it more than I should have but it was so close, prob 8-10 attempts.  I know that its coming soon.  

B.  20 Squat Snatch for Time @ 77% 1RM
6:25 - This didn't feel that great,  I did it pretty quick after the max snatch and my CNS was pretty taxed I could feel it.  I clipped myself in the cock on one of the reps.  It took me out for a few seconds. ha.  Also my right knee was feeling a bit achy after words, kinda a dull pain. My knees never got in a bad position, I think it could have just been hitting the bottom of my squat hard.   I'm going to let it rest for little bit before I squat.  

C.  Back Squat 3 x 3;  Rest 3 min
225lbs;  255lbs;  275lbs;  295lbs;  315lbs - these felt good, no knee pain.  I was cautious though.  My ass is still kinda sore from Wed so I kept the weight fairly light.  

P.M.
50-4-0-30-20-10
Thrusters @ 45lbs
Double Unders
10:36 - This caught my shoulders on fire, I tried to focus on staying at a consistent pace and not burning out.  I never put the bar down on any of the thrusters.  The DUs felt pretty good here as well.  After finishing I thought that I could have pushed it a bit harder though.  

12-21-13

A.  Split Jerk; Build to a tough Single
Warm up to 225lbs;  245lbs;  255lbs;  265lbs;  275lbs - My shoulders werent feeling sore or fatigued last night or this morning but when I started warming up SJ I could quickly tell how taxed they were from yesterday.  I realized that I over taxed my CNS yesterday trying to hit 235 so many times.  I missed 275 3 times then got it.  I called it here.  

B.  Push Jerk; 5 x 5; Rest 2 min
135lbs;  155lbs;  175lbs;  185lbs;  195lbs;  205lbs;  215lbs - shoulders and hips were just loosing the push on the 4th and 5 reps.  I was wanting to hit 225 but I'm okay with today.

C1.  Weighted Pull-Ups; 2-3 x 5; Rest 10 sec
3 @ 53lbs;  2 x 3 @ 58lbs;  2 x 2 @ 63lbs - These felt pretty good

C2.  AMRAP Unbroken Muscle -Ups x 5;  Rest 3 min
8;  5;  6;  4;  4 - These didn't feel that great today, I lost it in my shoulders on the turnover into the dip.  I got a pretty big blood blister under callous yesterday, and it split open this morning.  So I used gymnastic leather grips for the weighted pull-ups and MUs.  I've never used these on MUs, the turnover was not as smooth as without, It kinda caught a bit.  

 P.M.
3-6-9-12-15-12-9-6-3
burpee
 C2B Pull-Ups
9:42 - Burpees felt good, breathing was under control and moved smoothly throough them.  The C2B were the limiter here.  I had to break them up into sets of 3 and 4 on the set of 15 through out the end.  The last set of 3 were singles, I just wanted to get them done and I didn't want to rest.  Today wasn't exactly what I wanted but it is what it is.  I had a good time, we had a few folks in the gym from out of town for the holidays and we had a good day.