4-21-14

4-21-14

A.  Power Clean;  Build to a Tough Single
265lbs -  I built up to this pretty quickly.  I had no failed reps and I didn't try anything any higher because my form was pretty crappy here, my feet went wide and I caught the bar low on my shoulders.

B.  Drop to 85% of A and Perform 15 Singles;  Rest 1 min Bw Reps
Complete @ 225lbs - These felt good

C. TnG DeadLift;  5 on the Min for 10 min @ 275lbs
Complete - Felt solid on these

D.  20 Unbroken Thrusters @ 95lbs x 4;  Rest as Needed
Complete - These felt good no pauses.  

E.  Hollow Rocks;  Accumulate AMSAP Unbroken x 3;  Rest 2 min Bw Sets
1:15; 1:00;  0:50 - These are tough but I like them.  I could still feel these from Fri.  and I used a pad under my ass this time.  I didn't realize that I rubbed a raw spot on both sides of my ass crack on Fri until I got into the shower that night.  

4-22-14

Prowler Sprints;  20 sec @ 100% (moderate load; Rest 2 min x 5
Complete with 80lbs of plates on a 103lb dog sled - this felt pretty good today.  I was pushing one trip down a slight incline hill on the street behind the gym and the next trip back up.

+
Sled Drags (Heavy) 1 min Continuous hamstring driven steps;  Rest 3 min x 5
Complete - 225lbs on the dog sled walking down hill for the first 2
                  180lbs on the dog sled walking up hill for the last 3 
I had to drop the weight when I started coming up hill, I just couldn't hardly move it.  Coming back up I really had to lean against the sled to pull it.  So I feel like I didn't get the right response out of it on the way up the hill - I felt it more in my calves and quads.  But I had to get it back to the gym.  

+
5 Heavy Tire Flips + 100m Farmers Walk 2pood per Hand;  Rest 3 min x 5
2:05;  1:50;  1:40;  1:36;  1:32 - This was fun.  It rained last night and this morning so the tire was muddy wet and gross.  So that made it fun.  I got more efficient with the flips as I went and the tire started to dry getting flipped in the street.  

4-23-14

A.  Push Press;  3 x 3;  Rest 2 min
135lbs;  155lbs;  175lbs;  195lbs;  205lbs;  215lbs;  220lbs - These felt okay my shoulders were a bit stiff this morning for some reason.  

B.  Push Jerk;  3 x 2;  Rest 2 min
225lbs;  235lbs;  245lbs;  - on the second rep of 235 and 245 my right foot wanted to step  back.  I was able to catch it for the most part.  

C.  Split Jerk;  3 x 1;  Rest 2 min
255lbs;  265lbs;  275lbs - My shoulders were pretty fatigued by this point, these were heavy.  

D.  Muscle Ups;  AMRAP Unbroken x 5;  Rest 2 min
14;  8;  7;  6;  6 - PR on 14 unbroken I'm stoked.  I almost had 15 I caught it but my hands just started to slip apart.  I'll get it next time.  My shoulders and biceps were feeling it after that first set.  I know thats a pretty big drop off from the first to the second set.   

E.  Weighted Pull-up Clusters 1.1.1 x 3;  Rest 20 sec/2 min
35lbs;  53lbs;  58lbs;  63lbs;  70lbs - Felt okay

+
15 min AMRAP
5 Strict Pull-Ups
5 Strict HSPU
18 - I felt pretty good throughout this.  I started to break the sets on the 4th round not bc of fatigue but because I didn't want to get to muscular failure.  I was able to keep moving steady through out the 15 min and no failed reps.  I'm pleased w this.