Wednesday, May 14, 2014

5-12-14

5-12-14

A.M.

A.  Back Squat;  5 x 5;  Rest 3 min
185lbs;  225lbs;  265lbs;  275lbs;  285lbs;  295lbs;  305lbs;  315lbs;  325lbs;  330lbs - I felt good on these today. I wasn't expecting to make it up to 330 but I was stoked.

B.  Clean Pulls;  5 x 5;  Rest 3 min
1 @ 225lbs;  2 @ 275lbs;  3 @ 295lbs - These felt strong today.  I didn't want to go too high this morning.  I wanted to keep the pulls fast and clean.   

C.  Thrusters;  10 Unbroken @ 135lbs x 5;  Rest as needed bw Sets to Full Recovery
Complete - No problems here

D.  Good Mornings;  8-10 x 5;  Rest 3 Min
10 @ 135lbs;  5 x 10 @ 155lbs - These felt good, I could feel that my lower back was starting to get fatigued on the last 2 sets.  I'm glad that we did these today, my lower back and hamstring strength need  improvement.  

P.M.

Zone 1 Hike 60-90 min
Complete - I hiked for about 75-80 min.  It was hot out today but it was nice to get out and get some sun.  

5-13-14

A.  Split Jerk;  Build to a ToughSingle;  ( 2 misses Minimum)
Warm up to 225lbs;  245lbs;  265lbs;  275lbs;  295lbs;  305lbs PR! - I was feeling a bit wobbly catching in the split today.  I was trying to make bigger jumps today.  I'm not good at this only 2 misses thing.  I worked up quickly to 295 and missed my first 2 attempts at 305, the weight felt good I just wasn't committing to finish with my head through so I was catching it slightly forward.  I knew I could get the weight so I gave it one last try and got it.  It wasn't the prettiest but I got it. 

B.  Drop to 88% of A (268.4 lbs) and Perform 8 Singles;  Rest 90 Sec
Complete @ 270lbs - This was way tougher than part A.  My shoulders and hip drive were taxed after about 4 singles and I must missed several attempts completing this.

 C1.  Push Press 2-3 x 6;  Rest 2 min
3 @ 185lbs;  3 @ 195lbs;  3 @ 205lbs;  3 @ 215lbs;  2 @ 225lbs;  1 @ 230lbs (F) on second rep - I took an almost 2 hour break between B and C and went and got some lunch.  These felt pretty good, I know that I could have gotten higher if I was fresh.  

C2.  Weighted Pull-Ups;  1-2 x 6;  Rest 2 min
2 @ 53lbs;  2 @ 55.5lbs;  2 @ 58lbs;  2 @ 60.5lbs;  2 @ 63lbs;  2 @ 65.5lbs - Felt good today

D.  Muscle Ups;  6 Unbroken x 6;  Rest 90 Sec
Complete - No issues here, I felt a bit more fatigued than usual but no worries

E.  Bent Over Single Arm DB Row;  6 x 5;  Rest 1 min bw Arms
Complete w a 100lb KB.  


5-14-14

A.  TnG Power Snatch;  3 on the min for 10 min
Complete - no issues here, these felt good

B.  Hang Squat Clean;  3 on the min for 10 min
Complete - These felt good, all TnG no dropping

+
Airdyne Sprint 15 sec @ 100%
Slow Spin Recovery 2:15
x 8
( Rest 5 min bw Sets 4 & 5 )
16,  19,  20,  16 Cal
16,  15,  18,  17 Cal - These felt good today, strong on the sprints.  I could feel it in my triceps and gluteus from earlier this week.  





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