12-9-13

12-9-13

A.M.

A.  Snatch Pulls;  5 x 3;  Rest 3 min
135lbs;  165lbs;  185lbs;  205lbs;  215lbs;  225lbs;  235lbs;  245lbs;  255lbs - These felt pretty good today, focused on pushing knees back and pulling through the hips.  245 and 255 were slower but I kept going up to strengthen positioning.

B.  Power Clean;  2,2,1,1  Rest 2 min
Warm up to 185lbs;  2 @ 205lbs;  2 @ 215lbs;  2 @ 225lbs;  2 @ 235lbs;  2 @ 245lbs (the second rep was ugly);  1 @ 255lbs;  1 @ 260lbs;  1 @ 265lbs (PR) - I was stoked to get this.  I tried 270 but missed.  265 actually felt better than 260, I had to focus on not rushing it through the hips.

C.  Weighted GH Raises; 4-6 x 5;  Rest 2 min
5 sets of 6 unweighted.  These felt better than last week but I had to use some assistance with a PVC pipe.  I did tempo eccentric reps on all sets.  

P.M.

A.  Split Jerk Clusters 1.1.1.1.1. x 5;  Rest 20 sec/ 2 min
205lbs;  215lbs;  225lbs;  235lbs;  245lbs;  255lbs;  260lbs - These felt great today.  Having one less minute rest in between sets was tougher than I thought.  I was sweating my ass off.  I went for 265 and missed the first one forward and threw it off the blocks.  I called it after that.  

+

For Time
30 Power Cleans @ 225lbs
6:43 - Tis was tough for me.  I was hoping to move the weight quicker but when I started to speed up the reps the catch got ugly.  

12-10-13

Row 1 min
Airdyne 1 min
Run 1 min
x 16
all Z1 pace with mobility work
Complete - This felt great, I enjoy these long Z1 aerobic sessions.  Row was between 246-250m per min, 14-16 cal on AD, and a 200m run.  Did mobility and core after.  And I plan on taking a nap this afternoon