4-28-14

4-28-14

A.  Power Snatch;  Build to a Tough Single
210lbs;  215lbs - I'm not sure if 215 was power I caught it pretty close to parallel.  These felt good today.

B.  Drop to 85% of A and Perform 17 Singles;  Rest 1 min bw Sets
Complete @ 180lbs - These felt strong today.  This was a little over 85% of 210lbs and a little under 85% of 215lbs.  

C.  TnG Dead Lift;  5 On the Min for 10 Min @ 285lbs
Complete - these felt good today I didn't wear a belt and my back felt strong through out all 

D.  20 Unbroken OHS @ 95lbs x 4;  Rest as Needed bw Sets
Complete - These moved quickly and felt really good

E.  GHD Sit-Ups;  20 Unbroken x 4;  Rest as Needed bw Sets
Complete - No problems here I love GHD's

4-29-14

A.  Push Press;  5,5,5;  Rest 2 min
135lbs;  155lbs;  175lbs;  185lbs;  195lbs;  205lbs;  215lbs - Felt pretty good.  I was wanting to warm up well and not push too crazy hard because of the competition this weekend.  I was just wanting good quality reps.  I was happy to get 215

B.  Push Jerk;  3,3,3; Rest 2 min
215lbs;  225lbs;  235lbs - Felt good here

C.  Split Jerk 2,2,2;  Rest 2 min
235lbs;  245lbs;  255lbs - I was happy to get 255 these felt strong today

D.  Muscle Ups;  AMRAP Unbroken x 6;  Rest 2 min
13,  10,  8,  6,  6,  6 - My shoulders were feeling it a bit for these, but they didn't feel bad.  I could tell from the start that today wasn't going to be the day that I got 15.  But it will come.

E.  Weighted Pull-Up Clusters 1.1.1.1 x 3; Rest 20sec / 2 min
35lbs;  53lbs;  58lbs;  63lbs;s  70lbs - These felt alright.  70 got tough on the last 2, just the last inch or two up to the bar

+
10 Min AMRAP
Man Makers w 45lbs per hand
30 - This was fun but tough, great way to finish a shoulder push and pull day.  I did a push-up - single arm row- push-up - single arm row for all.  

4-30-14

Prowler Sprints;  25 sec @ 100% ( Moderate Load )  Rest 2 min x 5
Complete with 80lbs on the dog sled - These felt pretty good today the last 5 sec or so got tough.  

+
Sled Drag (Heavy) 1:15 Continuous Hamstring Driven Steps;  Rest 2 min x 5
Complete with 135lbs on the dog sled - I went down in weight from last week so that I wouldn't had e to lean into it as much and feel it in my hamstrings this time.  I was still feeling it a lot in my calves, as well as the arches of my feet.

+
7 Heavy Tire Flips
125m Farmers Walk w 2pood / hand
Rest 3 min x 5
2:36;  2:20;  2:12;  2:02;  1:59 - I just realized that I only rested 2 min bw sets.  However I was getting a lot quicker and more comfortable with the tire flips as I went along.  The first 2 sets the tire was pretty wet and slick, I slipped a few times  - that cost a few sec as well.