6-9-14

6-9-14

A.M.

A.  Front Squat;  3,2,1,3,2,1; Rest 3 min
3 @ 225lbs;  3 @ 255lbs;  3 @ 275lbs;  3 @ 295lbs;  2 @ 305lbs;  1 @ 315lbs;  
3 @ 305lbs;  2 @ 315lbs;  1 @ 325lbs (PR)  - These felt good today,  325 felt great.  I know that there's more in there.  

B.  Power Snatch 2,2,1,1; Rest 3 min
2 @ 135lbs;  2 @ 155lbs;  2 @ 165lbs;  2 @ 175lbs;  2 @ 185lbs;  2 @ 195lbs;  1 @ 205lbs;  
(F) @ 215lbs;  1 @ 205lbs - Everything up to 185lbs felt great but 205 felt pretty heavy and my hips started to rise before my chest.  I just didn't stress too much bout this.  

+
6 Min AMRAP
6 Deadlift @ 315lbs
6 Burpee Box Jump @ 30''
4 + 8 -  The DL felt pretty good, BBJ were a bit slow I stepped down.  The last 2 sets of DL got tough though.  I was shooting for 5 rounds at least.  

P.M.
Zone 1 Hike 60-90 min
Complete - 75 min.  This was nice and enjoyable as always,  It was nice to get out and sweat.  

6-10-14

A.  Split Jerk;  Build to a Max ( only 2 misses maximum)
Warm up to 225lbs;  2 @ 245lbs;  2 @ 265lbs;  275lbs;  285lbs;  295lbs;  2 x (F) @ 305lbs - This was a bit annoying, I really wanted to attempt 315 again today, but I just wasn't fully committing to 305 and was pushing the weight slightly in front of me.  I was just off today but I know that I will get a chance at 315 again.  It is what it is.

B.  Strict HSPU; AMRAP sets of 4 Unbroken in 10 min
21 - This felt good today.  It was a lot like last week the first 6 min felt good - the last 2 got pretty tough.

+
12 min AMRAP
12 C2B Pull-Ups
Run 200m
7 + 4 - This was fun.  The PU felt great all were unbroken.  If anything the run was the toughest part, my triceps were tight on the run.  With my background in endurance its kinda weird that the run was the toughest part - lol 

6-11-14

A.  Snatch Pulls;  5 x 1;  Rest 2 min
135lbs;  165lbs;  185lbs;  195lbs;  205lbs;  215lbs;  225lbs;  235lbs;  3 @ 245lbs - These felt good, 235 and 245 felt pretty heavy this morning.  

B.  50 Hang Squat Clean for Time at 155lbs
6:11 - I'm not real happy with this time.  The weight and movements felt good and fluid.  I just think that I took too many breaths between sets.  After about 30 sec into it I got another headache, I haven't gotten these in the past few days - it was kinda unexpected.  My legs got fatigued for the last 15-20 min.

+
For Time
Row 1 K
3:10.9 - This felt better than I was expecting.  I think that this was the best that my upper back has felt during a time trial, it just felt strong and didn't fatigue and feel like I was loosing power on my pull at the end.  My legs today however did feel fatigued on the last 200m or so, but I think that the HSC had a lot to do with that.