5-20-14

5-20-14

A.  Split Jerk;  7 Singles @ 265lbs;  Rest 2 min
Complete - These felt strong today,  I warmed up my upper back well and then worked up in weight pretty quickly.  I was nervous that my traps and neck would tighten up and cause my head to pound again.  I talked to one of our gym members that is a doctor and he said the throbbing pain that I was feeling was not only from my trap tightening up but also that my cervical nerve was getting pinched from the tight muscles around it.  That made sense but I had no issue today.  

B1.  Push Press 1-2 x 6;  Rest 2 min
2 @ 215lbs;  2 @ 225lbs;  1 @ 235lbs;  1 @ 240lbs;  1 @ 245lbs;  1 @ 250lbs - These felt good,  I believe that 250 is a PR.  I'm happy with this!

B2.  Weighted Pull-Up Clusters 1.1.1 x 6:  Rest 2 min
53lbs;  58lbs;  63lbs;  68lbs;  70.5lbs;  73lbs - These felt good,  I can tell that I'm getting stronger at these.

C. 54 Strict HSPU for Time
3:46 - I'm blogging this a few hours after doing this, and now thinking back I might have only done 50 HSPU.  I know I have it written down right in my journal, but it is possible that in the middle of the workout that I just had 50 in my head.  Even if I didn't do those last 4 reps I know that it wouldn't have been a huge difference in time, the HSPU were feeling good at the end.  

D.  Muscle Ups;  15 for Time x 2;  Rest 2 min
1:11;  1:54 - THe first set felt great I went 12/3.  During the rest my head started to hurt.  On my second set I could feel my head starting to hurt more, especially on the dip.  I went 8/3/2/2, I was going to do the last 4 unbroken but I fail on the 14th rep.  This wasn't a muscular endurance or technique issue it was just my headache coming back.  As i'm typing this its getting much better.  I should have trigger pointed after the HSPU but I went strait into the MUs.

E.  Powell Raises @ 3010;  10-12 x 3;  Rest 1 min bw Arms
12 per Arm @ 20lbs x 3 - I really like these.  12 at a tempo gets tough.  I was happy with today

5-21-14

A.  TnG Power Snatch;  4 on the Min for 10 Min @ 140lbs
Complete - These felt good

B.  Hang Squat Clean;  3 on the Min for 10 Min @ 165lbs
Complete - All TnG, felt good 

+
Airdyne Sprint 15 sec @ 100%
Slow Spin Recovery 2:15
x 10
( Rest 5 min bw sets 5/6 )
16;  15;  16;  17;  15 Cal
18;  16;  16;  19;  19 Cal  - I felt good on these today