4-14-14

4-14-14

A.  Squat Snatch;  Build to a Max
Warm up to 175lbs pretty quickly;  185lbs;  195lbs;  205lbs;  215lbs;  (F) @ 225 - I just wasn't feeling it today.  My calves and arches of both feet are still extremely sore this morning from the DUs on Sat.  Ive been rolling them out and stretching them constantly.  Plus I didn't sleep well last night.  I just felt like I wasn't getting any speed on the bar today.  My shoulders and back felt good and solid.  I pretty much had to just think of this as a warmup to the MetCon,  just trying to not get in my head and get frustrated.  This is just another day of training.  

+
5 min AMRAP
5 Squat Snatch @ 135lbs
3 MUs
--Rest 5 min--
5 min AMRAP
5 Thrusters @ 115lbs
5 C2B Pull-Ups
--Rest 5 min--
5 min AMRAP
5 OHS @ 95lbs
5 T2B
4
6+5
9
This was all at about 80-85%.  I wish that I had more in me today. This was just frustrating because I know that this is not a true representation of where I'm at.  I'm going to take a nap after coaching this next class.  Besides being sore and having ripped hands the movement patterns felt good, my mental game was just not here today.  

4-15-14

12 min AMRAP @ 85-90%
6 Dead lift @ 315lbs
12 Box Jumps @ 20''
500m Row
--Rest 6 min--
12 min AMRAP @ 85-90%
6 Power Clean and Jerk @ 135lbs
6 Bar Facing Burpee
200m Run
--Rest 6 min--
12 min AMRAP @ 85-90%
12 DB Snatch @ 70lbs (alt Arms per Rep)
6 Ring Dips 
12 Cal AD
3 + 18 - The DL felt alright, only the first set was unbroken but the weight felt okay even with the breathing - I didn't rush them however.   My calves were still sore today so actually the box jumps and even the row were slower than normal.  

5 + 7 - This felt good held a pretty steady pace throughout.  

5 + 16 - This was fun, I borrowed a DB for the snatch.  I'm used to using a KB so it was nice to change it up.  I held a pretty consistent pace throughout.  

4-16-14

OutDoor Hike
75 min Hike.  This was relaxing it was a pretty day today.   I had to hike on a paved trail because we have gotten a lot of rain in the past 2 days and the running / Mountain Bike trails were closed.