6-16-14

6-16-14

A.M.

A.  Squat Clean;  10 Singles @ 85% 1RM;  Rest 90 sec
Complete @ 250lbs - This felt good.  The pulls and catch felt great but standing up didn't feel as good as it typically does.  

B.  1 1/4 Front Squat;  5-6 x 5;  Rest 2 min
6 @ 225lbs;  6 @ 245lbs;  5 @ 255lbs (on the 6th rep my left elbow dropped and the bar started to slide forward - so I just did a FS);  2 x 5 @ 265lbs - These felt tougher than I expected them to today.  I felt fresh this morning - got plenty of rest this weekend and ate a ton - who knows

C.  Barbell Reverse Lunge From a Platform;  20-24 x 4;  Rest 2 min
24 @ 95lbs x 4  from a 4 1/2 inch platform - My legs were feeling it for some reason so I kept this light.  I still got a good burn from them though.  After this mornings session my adductors and obliques were feeling the most taxed.  Maybe it was all the blueberry picking and swimming that I did this weekend.  I really do feel good today though.  

P.M.

10 Sets
Run 200m
10 Thrusters @ 95lbs
Rest 1 min
            Time per 
                Set
 1:16  -  1:16
 3:26  -  1:10
 5:38  -  1:12
 7:51  -  1:13
10:03  -  1:12
12:13  -  1:10
14:24  -  1:11
16:38  -  1:14
18:49  -  1:11
20:59  -  1:10
This felt good this afternoon.  I was happy that I was able to hold a pace throughout.  If anything varied  from round to round it was the run.  The thrusters were all UB and felt good.  

6--17-14

A. Strict Press;  5-6 x 5;  Rest 75 sec
6 @ 95lbs;  6 @ 115lbs;  6 @ 125lbs;  6 @ 135lbs;  6 @ 145lbs;  6 @ 155lbs;  2 x 5 @ 160lbs - These felt good today.  I was stoked to get those last 2 sets.

B.  Weighted Pull-Up Clusters 2.2.2 x 5;  Rest 20 sec/ 3 min
35lbs;  34lbs;  50lbs;  53lbs;  58lbs - These felt alright today

C.  Push Jerk;  3 Reps on the Min for 10 Min
Complete @ 180lbs - these felt great, TnG and easy

+
12 min AMRAP
4 MUs
48 DUs
7 + 4 - This was good.  the DUs caught my shoulders on fire, I pretty much broke on every set except the first one to give my shoulders a rest.  All MUs were UB and felt good.  I was rushing to get back to the MUs at the end and I got my 4th one at 12:04.  I just wanted to get all 4 reps in.  This was fun.  

6-18-14

A.M.

A.  Clean Pulls 5 x 5;  Rest 2 min
225lb; 2 @ 2535lbs;  265lbs;  275lbs;  285lbs - These felt good.  My legs are pretty sore this morning from Mon, so I kept the weight pretty moderate.  Those 1 1/4 and reverse lunges got deep into my adductors/groin and butt (i know how that sounds).   The pulls were quick and snappy.

B.  Power Snatch;  3,3,3,2,2,2;  Rest 2 min
3 @ 135lbs;  3 @ 145lbs;  3 @ 155lbs;  3 @ 165lbs;  3 @ 175lbs;  3 @ 185lbs;  3 @ 190lbs;
2 @ 195lbs;  2 x 2 @ 200lbs - These felt good this morning I caught the second rep at 200 pretty low so I decided not to go up.  

C.  Deadlift;  3 x 3;  Rest 2 min
315lbs;  335lbs;  365lbs;  385kbs - These felt good, again I didn't push the weight today bc of the soreness in my legs,  but each rep felt strong and solid.

D.  8 TnG Deadlift @ 225lbs on the Min for 6 Min
Complete - no issues here, breathing was good

P.M.

For Time
50 KBS @  2pood
1K Row
5:30 - This felt good.  The KBS were UB, I finished at 1:42.  The row took 3:30.  My monitor shut off while I was doing the KBS and my grip and forearms were feeling it for the first 20 sec or so on the row.  I was hoping to keep under a 1:45 pace but it didn't happen