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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