7-28-14
A. Squat Clean; Build to a Tough Single
Warm up to 225lbs; 245lbs; 265lbs; 275lbs; 285lbs; 295lbs; 300lbs (PR); 305lbs (PR) - I'm stoked, these felt strong. I didn't fail until I tried 310. It was close too, I attempted it twice and just caught it forward a bit and didn't want to fight it and get into a bad position. I know that I have more in me. The squats felt great.
B. Rear Foot Elevated Split Squats; 8-10 x 5; Rest 90sec bw Legs ( barbell in Front Rack)
10 per leg @ 135lbs x 4 - These didn't feel good today. I stayed with the weight that I have been using for the past few weeks and continued to build on that. My legs were just a bit fatigued from the cleans.
+
Run 1 Mile for Time
5:45 - This hurt. My legs were smoked and felt wobbly when I started. It didn't help that it was like 90% humidity and hot. I don't know if the mile was exact. It wasn't on a track, my buddy said he measured it out and thats what he uses for his miles. It was 1/2 mile out and back. I couldn't leave the gym I had a class starting in a half hour and this was the best I could do. I kept expecting my legs to give out on the last 400.
7-29-14
A. Behind the Neck Seated Fat Grip Press @ 21x1; 2-4 x 5; Rest 90sec
4 @ 75lbs; 4 @ 95lbs; 4 @ 115lbs; 4 @ 135lbs; 4 @ 145lbs; 3 @ 155lbs; 1 @ 160lbs - I had to fight for the 3rd rep @ 155lbs, it probably took 3-4 sec to get up and locked out and I just didn't have it at 160 with that rest. I'm liking these though, its a challenge.
B. Strict Muscle Ups; AMRAP Unbroken x 5; Rest 90 sec
6, 4, 4, 4, 4 - These felt good, I would still like to get better at these.
C. Strict HSPU (1'' Deficit) Clusters; AMRAP. AMRAP. AMRAP x 3; Rest 20sec / 1:40
17, 8, 5
9, 6, 3
9, 4, 3
These felt good but there is just such big drop off in these clusters. I was having to fight for every rep. But I do like these I can tell that they are getting stronger.
D1. Hollow Body Rock; AMSAP Unbroken x 3; Rest 1 min
1:20; 1:10; 1:01
D2. Arch Body Hold; AMSAP Unbroken x 3; Rest 2 min
1:27; 1:20; 1:20 - These were tough, I was surprised that I went longer on the arch body. I mis read and I actually did arch body rocks instead of holds.
7-30-14
A.M.
A. Banded Deadlift; 2,2,2,1,1,1; Rest 3 min
2 @ 225lbs; 2 @ 255lbs; 2 @ 275lbs; 2 @ 315lbs; 2 @ 345lbs; 2 @ 365lbs; 1 @ 395lbs; 1 @ 405lbs; 1 @ 415lbs - These started off not feeling that great, but kinda got better as I went. I was stoked to get up to 415. I wasn't expecting that, it was tough but Im really happy.
B. Hang Squat Snatch Clusters 3.2.1 x 5; Rest 40 sec / 3 min ( increase weight within the cluster)
3 @ 115lbs, 2 @ 135lbs; 1 @ 145lbs
3 @ 135lbs; 2 @ 145lbs; 1 @ 155lbs
3 @ 145lbs; 2 @ 155lbs; 1 @ 175lbs
3 @ 155lbs; 2 @ 175lbs; 1 @ 195lbs
3 @ 175lbs; 2 @ 185lbs; 1 @ 205lbs
These felt good. I started off pretty light just to get started. I could feel my lower back from the DL before already getting a little sore. The last 2 sets felt great, I could have kept going but I was tight on time before the next class.
+
5 Sets:
6 Bar Facing Burpee
12 Deadlift @ 275lbs
24 Calorie Row
--Rest 5 min--
2:23; 2:14; 2:12; 1:59; 1:54 - I don't feel so great about this one, I feel like I could have pushed harder. I broke the first 3 sets of DL bc my grip was gone. That typically isn't the issue w me. The rows felt good.
P.M.
Run 400m @ 80%
Rest 2 min
Run 400m @ 90%
Rest 2 min
Run 400m @ 95%
Rest 6 min
x 2
1:22; 1:09; 1:07
1:22; 1:13; 1:10
I feel pretty good about these, I know that I pushed them. Gabrielle and I went out to a track and ran these together. That was really fun, I think that we both pushed each other really well - one ran and one timed the other. I was done after this.
Wednesday, July 30, 2014
Saturday, July 26, 2014
7-25-14
7-25-14
A.M.
A. Push Press; Build to A 5RM
95lbs; 115lbs; 135lbs; 155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 4 @ 225lbs;
3 x 4 @ 230lbs - This was frustrating. I kept failing at locking out the 5th rep at 225 and 230. I just barely missed 225 on the last rep just pushing it out in front of me a bit. I knew I had more so I moved up to 230. The first 4 on all 3 attempts felt strong, I just couldn't lock out the 5ht rep. Physically I felt great, I was rested and recovered this morning.
B. 30 Burpee Muscle Ups for Time
6:03 - This felt pretty good, I would have liked to have gone a bit faster. My shoulders were kinda feeling it on the dips, I was just trying to stay consistent throughput.
C1. AMRAP (-2) Unbroken C2B Pull-Ups x 4; Rest 1 min
21, 18, 16, 16
C2. AMRAP Unbroken Strict Press @ 95lbs x 4; Rest 1 min
21, 16, 12, 12 - The presses were the toughest part, my shoulders were burning, my right knee was shaking on most of these. The Pull-Ups felt pretty good.
P.M.
Row Sprint 45 sec @ 100% Rest as needed to full Recovery x 6 (Record rest times)
1 - 255m 4:30 R
2 - 260m 5:00 R
3 - 256m 5:30 R
4 - 256m 5:30 R
5 - 251m 6:00 R
6 - 252m
I don't know what happened here. I went all out again today - the same as last week - but I was much slower here. I don't know if my shoulders were more fatigued and it was affecting my pull, or the heat this afternoon, or I was just pussed out.
7-26-14
A. Power Clean x 3 / Hang Power Clean x 3; Rest 2 min x 5 Compleses
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 220lbs; 225lbs - These felt pretty good, my grip on the HPC was a limiter here, as well as my hip power.
B. Front Squat; Build to A 3RM
225lbs; 255lbs; 275lbs; 295lbs; 305lbs; 315lbs - I'm happy about this, this is definitely a PR for a 3Rm. It was really tough on the 3rd rep but it was smooth feeling, no sticky points.
+
6 Rounds for Time:
6 Deradlift @ 315lbs
6 Front Squats @ 225lbs
11:30 - This was tough. The DL felt good but based me for the FS. The first set of DL was UB then all the other sets including FS were 3/3. Breathing was the issue here.
A.M.
A. Push Press; Build to A 5RM
95lbs; 115lbs; 135lbs; 155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 4 @ 225lbs;
3 x 4 @ 230lbs - This was frustrating. I kept failing at locking out the 5th rep at 225 and 230. I just barely missed 225 on the last rep just pushing it out in front of me a bit. I knew I had more so I moved up to 230. The first 4 on all 3 attempts felt strong, I just couldn't lock out the 5ht rep. Physically I felt great, I was rested and recovered this morning.
B. 30 Burpee Muscle Ups for Time
6:03 - This felt pretty good, I would have liked to have gone a bit faster. My shoulders were kinda feeling it on the dips, I was just trying to stay consistent throughput.
C1. AMRAP (-2) Unbroken C2B Pull-Ups x 4; Rest 1 min
21, 18, 16, 16
C2. AMRAP Unbroken Strict Press @ 95lbs x 4; Rest 1 min
21, 16, 12, 12 - The presses were the toughest part, my shoulders were burning, my right knee was shaking on most of these. The Pull-Ups felt pretty good.
P.M.
Row Sprint 45 sec @ 100% Rest as needed to full Recovery x 6 (Record rest times)
1 - 255m 4:30 R
2 - 260m 5:00 R
3 - 256m 5:30 R
4 - 256m 5:30 R
5 - 251m 6:00 R
6 - 252m
I don't know what happened here. I went all out again today - the same as last week - but I was much slower here. I don't know if my shoulders were more fatigued and it was affecting my pull, or the heat this afternoon, or I was just pussed out.
7-26-14
A. Power Clean x 3 / Hang Power Clean x 3; Rest 2 min x 5 Compleses
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 220lbs; 225lbs - These felt pretty good, my grip on the HPC was a limiter here, as well as my hip power.
B. Front Squat; Build to A 3RM
225lbs; 255lbs; 275lbs; 295lbs; 305lbs; 315lbs - I'm happy about this, this is definitely a PR for a 3Rm. It was really tough on the 3rd rep but it was smooth feeling, no sticky points.
+
6 Rounds for Time:
6 Deradlift @ 315lbs
6 Front Squats @ 225lbs
11:30 - This was tough. The DL felt good but based me for the FS. The first set of DL was UB then all the other sets including FS were 3/3. Breathing was the issue here.
Wednesday, July 23, 2014
7-21-14
7-21-14
A.M.
A. Squat Clean; 1 Rep on the 30 Sec for 22 Reps @ 60-70% 1 RM
Complete @ 205lbs - This felt great no issues here, this was fun
B. Rear Foot Elivated Split Squats; 8-10 x 4; Rest 90 Sec bw Legs ( Barbell in Front Rack)
10 per Leg @ 135lbs x 4 - These felt pretty good today. These still aren't my favorite thing to do but I can tell that they are really helping. Again I wasn't trying to push the weight too terribly I was going for good solid mechanics and controlled reps building upon the last 2 weeks.
+
Sprint 100m @ 100%
Rest 2:30
X 6
0:15; 0:14; 0:15; 0:14; 0:14; 0:14 - These felt good I really enjoy these. I did these outside behind the gym on the street. It was either uphill or down so I choose to run Up. The 100m probably isn't 100% accurate but its close. I wash't sure what good 100m times were so I googled it after I was done, it was pretty consistent that 0:12-0:13 was good. Maybe if I was on a track I could have gotten that.
P.M.
For Time:
150 DUs
2000m Row
150 DUs
13:26 - This was tougher than I was expecting. The first set of DUs felt good, I got 71 UB right off the bat. The row felt good as well I set a goal of holding a 1:50/500m pace and I did - the row took 7:19. The last set of DUs were tough, it wasn't so much breathing or my calfs - it was my back shoulders. I did the last 150 in sets of 20-25.
7-22-14
A. Behind the Neck Seated Fat Grip press @ 21x1; 4-5 x 5; Rest 90 Sec
5 @ 75lbs; 5 @ 95lbs; 5 @ 105lbs; 5 @115lbs; 5 @ 125lbs; 5 @ 135lbs; 4 @ 145lbs;
4 @ 150lbs - These felt pretty good
B. Strict Muscle Ups; AMRAP Unbroken x 5; Rest 2 min
6, 5, 4, 4, 4 - These felt good its been a while since I've done these and I'v been looking forward to today to see how they would go. I'm pretty happy about getting 6. On the 2nd set I failed on the 6th rep transitioning into the bottom of the dip, my hands just started to go wide. I did pretty much the same thing on the rest of them as well.
C. Strict HSPU @ 1'' deficit Clusters; AMRAP. AMRAP. AMRAP x 3; Rest 30 sec / 2 min
15, 7, 6
10, 5, 4
8, 5, 6
These were tough, I was @ a 1 1/2'' deficit. My shoulders just burnt out. I could feel my back arching and I was trying to focus on keeping a hollow body but I was struggling. THis was good though.
+
7 Min AMRAP
7 T2B
30 Sec Arch Body Holds
9+3 - This was fun. Everything was UB. I wasn't expecting to get this many rounds. T2B were fast and I would just drop like a burpee and go right into the Arch Body Holds.
7-23-14
A.M.
A. Banded Deadlift; 3,3,3,2,2,2; Rest 3 min
3 @ 225lbs; 3 @ 255lbs; 3 @ 275lbs; 3 @ 305lbs; 3 @ 315lbs; 3 @ 345lbs; 3 @ 365lbs;
2 @ 375lbs; 2 @ 385lbs; 3 @ 395lbs - These felt pretty good today, the sets of 2 got really tough. I almost didn't get 395lbs.
B. Hang Squat Snatch Clusters 3.3.3 x 5; Rest 20 sec / 3 min ( light / fast / technical)
115lbs; 135lbs x 2; 145lbs; 155lbs - No Issues here today they all felt good, I kept the bar moving fast.
+
10 --> 1
Deadlift @ 275lbs
Row Cal
8:52 - This wasn't as bad as I was expecting but it was still tough. All DL were UB but I didn't sprint the rows.
P.M.
3 Rounds for Time:
Run 400m
21 KBS @ 2pood
7:28 - This was fun, it was really hot and muggy this afternoon it felt good to get outside and sweat. All KBS were UB. I went out pretty fast on the first 300, the second 2 took a bit longer. My legs were feeling pretty heavy for the first 50m or so. This was a nice way to end the day.
A.M.
A. Squat Clean; 1 Rep on the 30 Sec for 22 Reps @ 60-70% 1 RM
Complete @ 205lbs - This felt great no issues here, this was fun
B. Rear Foot Elivated Split Squats; 8-10 x 4; Rest 90 Sec bw Legs ( Barbell in Front Rack)
10 per Leg @ 135lbs x 4 - These felt pretty good today. These still aren't my favorite thing to do but I can tell that they are really helping. Again I wasn't trying to push the weight too terribly I was going for good solid mechanics and controlled reps building upon the last 2 weeks.
+
Sprint 100m @ 100%
Rest 2:30
X 6
0:15; 0:14; 0:15; 0:14; 0:14; 0:14 - These felt good I really enjoy these. I did these outside behind the gym on the street. It was either uphill or down so I choose to run Up. The 100m probably isn't 100% accurate but its close. I wash't sure what good 100m times were so I googled it after I was done, it was pretty consistent that 0:12-0:13 was good. Maybe if I was on a track I could have gotten that.
P.M.
For Time:
150 DUs
2000m Row
150 DUs
13:26 - This was tougher than I was expecting. The first set of DUs felt good, I got 71 UB right off the bat. The row felt good as well I set a goal of holding a 1:50/500m pace and I did - the row took 7:19. The last set of DUs were tough, it wasn't so much breathing or my calfs - it was my back shoulders. I did the last 150 in sets of 20-25.
7-22-14
A. Behind the Neck Seated Fat Grip press @ 21x1; 4-5 x 5; Rest 90 Sec
5 @ 75lbs; 5 @ 95lbs; 5 @ 105lbs; 5 @115lbs; 5 @ 125lbs; 5 @ 135lbs; 4 @ 145lbs;
4 @ 150lbs - These felt pretty good
B. Strict Muscle Ups; AMRAP Unbroken x 5; Rest 2 min
6, 5, 4, 4, 4 - These felt good its been a while since I've done these and I'v been looking forward to today to see how they would go. I'm pretty happy about getting 6. On the 2nd set I failed on the 6th rep transitioning into the bottom of the dip, my hands just started to go wide. I did pretty much the same thing on the rest of them as well.
C. Strict HSPU @ 1'' deficit Clusters; AMRAP. AMRAP. AMRAP x 3; Rest 30 sec / 2 min
15, 7, 6
10, 5, 4
8, 5, 6
These were tough, I was @ a 1 1/2'' deficit. My shoulders just burnt out. I could feel my back arching and I was trying to focus on keeping a hollow body but I was struggling. THis was good though.
+
7 Min AMRAP
7 T2B
30 Sec Arch Body Holds
9+3 - This was fun. Everything was UB. I wasn't expecting to get this many rounds. T2B were fast and I would just drop like a burpee and go right into the Arch Body Holds.
7-23-14
A.M.
A. Banded Deadlift; 3,3,3,2,2,2; Rest 3 min
3 @ 225lbs; 3 @ 255lbs; 3 @ 275lbs; 3 @ 305lbs; 3 @ 315lbs; 3 @ 345lbs; 3 @ 365lbs;
2 @ 375lbs; 2 @ 385lbs; 3 @ 395lbs - These felt pretty good today, the sets of 2 got really tough. I almost didn't get 395lbs.
B. Hang Squat Snatch Clusters 3.3.3 x 5; Rest 20 sec / 3 min ( light / fast / technical)
115lbs; 135lbs x 2; 145lbs; 155lbs - No Issues here today they all felt good, I kept the bar moving fast.
+
10 --> 1
Deadlift @ 275lbs
Row Cal
8:52 - This wasn't as bad as I was expecting but it was still tough. All DL were UB but I didn't sprint the rows.
P.M.
3 Rounds for Time:
Run 400m
21 KBS @ 2pood
7:28 - This was fun, it was really hot and muggy this afternoon it felt good to get outside and sweat. All KBS were UB. I went out pretty fast on the first 300, the second 2 took a bit longer. My legs were feeling pretty heavy for the first 50m or so. This was a nice way to end the day.
Saturday, July 19, 2014
7-18-14
7-18-14
A.M.
A. Pause Push jerk x 2 / Pause Split jerk x 1; Build to a Max
135lbs; 155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs - I felt pretty good on these. I failed on 265. I didn't think that I was going to make it up this hight, for some reason I was thinking that my Push jerk was going to be the limiter. I was pretty happy with this.
+
5 Rounds:
10 MUs AFAP
30 Sec Side Plank per Side
30 Sec Hollow Rocks
400m Run @ 85%
23:34 - This was fun, everything felt really good. The first set of MUs were UB and the rest were 7/3. The planks and hollow rocks were no problem and the run felt good. It was raining while I was doing this so that made it even more fun. I had to stop and dry my arms and hands off on the last 4 sets of MUs before jumping back on the rings. This was a good morning.
P.M.
Row Sprint 45 sec @ 100%; Rest as needed to full Recovery x 5 ( Record rest Times)
260m 5:30 Rest
261m 6:00 Rest
264m 6:00 Rest
263m 6:30 Rest
262m
These felt pretty good. They hurt like they should.
7-19-14
A. Power Clean x 1 / Hang Power Clean x 3; Rest 2 min x 5 Complexes
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs - This was fun, the cleans felt good the grip was the biggest limiter. At 245 my meet were landing out wide especially my right foot, so I decided not to go any higher. But I had fun doing this.
B. Front Squats; 2,2,1,1; Rest 3 min
2 @ 225lbs; 2 @ 255lbs; 2 @ 275lbs; 2 @ 305lbs; 2 @ 315lbs; 1 @ 325lbs; 1 @ 335lbs (PR!) - These felt strong today. I'm kinda liking building up at the lighter weights more quickly so that I'm just a bit more fresh when I get to the heavier weights.
+
5 Rounds for Time:
15 KBS @ 2pood
15 Wall Balls @ 20 lbs to 12 foot target
7:18 - This kinda sucked. I went out pretty hard and actually broke on the second set of WB. Everything else was UB but I took a few breaths with each transition.
A.M.
A. Pause Push jerk x 2 / Pause Split jerk x 1; Build to a Max
135lbs; 155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs - I felt pretty good on these. I failed on 265. I didn't think that I was going to make it up this hight, for some reason I was thinking that my Push jerk was going to be the limiter. I was pretty happy with this.
+
5 Rounds:
10 MUs AFAP
30 Sec Side Plank per Side
30 Sec Hollow Rocks
400m Run @ 85%
23:34 - This was fun, everything felt really good. The first set of MUs were UB and the rest were 7/3. The planks and hollow rocks were no problem and the run felt good. It was raining while I was doing this so that made it even more fun. I had to stop and dry my arms and hands off on the last 4 sets of MUs before jumping back on the rings. This was a good morning.
P.M.
Row Sprint 45 sec @ 100%; Rest as needed to full Recovery x 5 ( Record rest Times)
260m 5:30 Rest
261m 6:00 Rest
264m 6:00 Rest
263m 6:30 Rest
262m
These felt pretty good. They hurt like they should.
7-19-14
A. Power Clean x 1 / Hang Power Clean x 3; Rest 2 min x 5 Complexes
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs - This was fun, the cleans felt good the grip was the biggest limiter. At 245 my meet were landing out wide especially my right foot, so I decided not to go any higher. But I had fun doing this.
B. Front Squats; 2,2,1,1; Rest 3 min
2 @ 225lbs; 2 @ 255lbs; 2 @ 275lbs; 2 @ 305lbs; 2 @ 315lbs; 1 @ 325lbs; 1 @ 335lbs (PR!) - These felt strong today. I'm kinda liking building up at the lighter weights more quickly so that I'm just a bit more fresh when I get to the heavier weights.
+
5 Rounds for Time:
15 KBS @ 2pood
15 Wall Balls @ 20 lbs to 12 foot target
7:18 - This kinda sucked. I went out pretty hard and actually broke on the second set of WB. Everything else was UB but I took a few breaths with each transition.
Wednesday, July 16, 2014
7-14-14
7-14-14
A.M.
A. Squat Clean; 1 Rep on the 30 Sec for 20 Reps @ 60-70% 1RM
Complete @ 205lbs - These felt great today. It didn't take long to warm up and there was plenty of rest between reps.
B. Rear Foot Elevated DB Split Squats; 8-10 x 3; Rest 90 sec bw Legs ( barbell in Front Rack)
All 3 Sets @ 135lbs for 10 Reps - These felt way better today than they did last week. I didn't push the weight, I was really wanting to focus on mechanics. They were still tough and I could def feel them. I didn't go at a temp but all the reps were controlled both down and Up.
+
10 Sets:
15 UB Wall Balls
200m Run
--Rest 1 min BW sets --
1:18; 1:15; 1:15; 1:13; 1:14; 1:13; 1:13; 1:14; 1:11; 1:09 - I'm pretty happy about this after breaking down my rounds and seeing that they were all pretty consistent. That last 100m running back up hill was the toughest part. From the 7th round on when I came back from the run I wasn't sure if I would recover enough in 60 sec to repeat, but with 10 sec or so before the next set I was back feeling recovered enough.
P.M.
For Time:
250m Row
100 DUs
500m Row
75 DUs
750m Row
50 DUs
1K Row
25 DUs
14:21 - man I'm sweating buckets, its so hot and muggy today. This felt pretty good, The DUs felt good. The rows were fine as well.
7-15-14
A. Fat Grip Strict Press; 1-2 x 5; Rest 75 sec
2 @ 115lbs; 2 @ 125lbs; 2 @ 135lbs; 2 @ 145lbs; 2 @ 155lbs; 2 @ 165lbs; 2 @ 175lbs;
1 @ 180lbs; (F) @ 185lbs - These felt good I attempted 185 twice and got it just to my forehead.
B. Weighted Pull-Ups; AMRAP in 1 Min @ 35lbs x 3; Rest 2:30
12; 11; 12 - I did mostly doubles throughout, with singles for the last few reps. These felt good
C. Strict HSPU; 54 for Time
4:46 - My shoulders just gave out on the last 10 reps or so, The last 3 were singles. I started out 10/10/7 the sets of 4 and 3. I might have gone out too hard but I was trying to really push myself but I kinda burnt out on the last 8-10.
+
For Time:
20 MUs ( completed in sets of 4 UB only)
40 C2B Pull-ups ( completed in sets of 5 UB only)
60 T2B (completed in sets of 6 UB only)
10:16 - The MU and C2B felt good and paced properly. There wasn't much rest needed in-between UB sets. I could feel that my grip was going on the last set of C2B and that was the limiter on T2B. on the last 4 sets of the T2B my grip was going and it was affecting my kip. I might have done an extra set of them. I wasn't sure at the end so I just went ahead and did another just to be safe.
7-16-14
A.M.
A. Banded Deadlift; 3,3,3,3,3,3; Rest 3 min
225lbs; 255lbs; 275lbs; 305lbs; 315lbs; 325lbs; 335lbs; 345lbs; 355lbs; 365lbs - These felt pretty good. I used a blue band again, The last rep at 365 was tough, the bar was pulling out to my fingers.
B. Hang Squat Snatch Clusters 5.5 x 5; Rest 30 Sec / 2 min (light / fast / technical )
95lbs; 105lbs; 115lbs; 125lbs; 135lbs - These felt really good
+
3 Sets:
15 Power Clean @ 135lbs
50 DUs
--Rest 3 min--
1:16; 1:14; 1:16 - This felt good. All the PC were UB. THe DUs were feeling good here as well.
P.M.
21-15-9-6-3
Power Snatch @ 95lbs
Bar Facing Burpee
8:03 - This was tough but fun. I feel pretty good about it, all PS were UB, and I pushed the Burpees.
A.M.
A. Squat Clean; 1 Rep on the 30 Sec for 20 Reps @ 60-70% 1RM
Complete @ 205lbs - These felt great today. It didn't take long to warm up and there was plenty of rest between reps.
B. Rear Foot Elevated DB Split Squats; 8-10 x 3; Rest 90 sec bw Legs ( barbell in Front Rack)
All 3 Sets @ 135lbs for 10 Reps - These felt way better today than they did last week. I didn't push the weight, I was really wanting to focus on mechanics. They were still tough and I could def feel them. I didn't go at a temp but all the reps were controlled both down and Up.
+
10 Sets:
15 UB Wall Balls
200m Run
--Rest 1 min BW sets --
1:18; 1:15; 1:15; 1:13; 1:14; 1:13; 1:13; 1:14; 1:11; 1:09 - I'm pretty happy about this after breaking down my rounds and seeing that they were all pretty consistent. That last 100m running back up hill was the toughest part. From the 7th round on when I came back from the run I wasn't sure if I would recover enough in 60 sec to repeat, but with 10 sec or so before the next set I was back feeling recovered enough.
P.M.
For Time:
250m Row
100 DUs
500m Row
75 DUs
750m Row
50 DUs
1K Row
25 DUs
14:21 - man I'm sweating buckets, its so hot and muggy today. This felt pretty good, The DUs felt good. The rows were fine as well.
7-15-14
A. Fat Grip Strict Press; 1-2 x 5; Rest 75 sec
2 @ 115lbs; 2 @ 125lbs; 2 @ 135lbs; 2 @ 145lbs; 2 @ 155lbs; 2 @ 165lbs; 2 @ 175lbs;
1 @ 180lbs; (F) @ 185lbs - These felt good I attempted 185 twice and got it just to my forehead.
B. Weighted Pull-Ups; AMRAP in 1 Min @ 35lbs x 3; Rest 2:30
12; 11; 12 - I did mostly doubles throughout, with singles for the last few reps. These felt good
C. Strict HSPU; 54 for Time
4:46 - My shoulders just gave out on the last 10 reps or so, The last 3 were singles. I started out 10/10/7 the sets of 4 and 3. I might have gone out too hard but I was trying to really push myself but I kinda burnt out on the last 8-10.
+
For Time:
20 MUs ( completed in sets of 4 UB only)
40 C2B Pull-ups ( completed in sets of 5 UB only)
60 T2B (completed in sets of 6 UB only)
10:16 - The MU and C2B felt good and paced properly. There wasn't much rest needed in-between UB sets. I could feel that my grip was going on the last set of C2B and that was the limiter on T2B. on the last 4 sets of the T2B my grip was going and it was affecting my kip. I might have done an extra set of them. I wasn't sure at the end so I just went ahead and did another just to be safe.
7-16-14
A.M.
A. Banded Deadlift; 3,3,3,3,3,3; Rest 3 min
225lbs; 255lbs; 275lbs; 305lbs; 315lbs; 325lbs; 335lbs; 345lbs; 355lbs; 365lbs - These felt pretty good. I used a blue band again, The last rep at 365 was tough, the bar was pulling out to my fingers.
B. Hang Squat Snatch Clusters 5.5 x 5; Rest 30 Sec / 2 min (light / fast / technical )
95lbs; 105lbs; 115lbs; 125lbs; 135lbs - These felt really good
+
3 Sets:
15 Power Clean @ 135lbs
50 DUs
--Rest 3 min--
1:16; 1:14; 1:16 - This felt good. All the PC were UB. THe DUs were feeling good here as well.
P.M.
21-15-9-6-3
Power Snatch @ 95lbs
Bar Facing Burpee
8:03 - This was tough but fun. I feel pretty good about it, all PS were UB, and I pushed the Burpees.
Tuesday, July 15, 2014
7-11-14
7-11-14
A.M.
A. Pause Split Jerk; Build to a Max
135lbs; 185lbs; 205lbs; 225lbs; 235lbs; 2245lbs; 255lbs; 265lbs; 275lbs; 285lbs; 290lbs - These felt pretty good, I have never done these before so it was a bit awkward at first. 285 and 290 were tough, I missed a few times on each. I would either jump the bar slightly forward or catch it in the split and just have a slight bend in my elbows still.
+
21-15-9
Hand Release Burpee
C2B Pull-Ups
5:04
--Rest exactly 2 min--
30 Muscle Ups for Time
12:44 - The HR burpee felt pretty good today, The MUs were slower than I wanted. I did one set of 4 and the rest were doubles.
P.M.
Row 1K for Time
Rest 12 min
Row 500m for Time
Rest 6 min
Row 350m for Time
3:11.4
1:31.9
1:03.1
I had my damper set slightly high on the 1K row and I kinda burnt out at the end, The 500m felt pretty good especially my breathing and upper back pulling, but I don't know why I was struggling to keep it under 1:30. The 350m felt the best. It might just be in my head but i feel like my time trial rows are slower than I feel they should be, and my quads are the first thing to go on them. I have to think that its at least partially because of the strength work we have been doing with less conditioning. However, I am really enjoying getting stronger. This is just kinda new for me.
7-12-14
A. Power Clean Cluster 5.3.1 x 5; Rest 30 sec/ 2 min ( TnG & Increase Load)
5 @ 135lbs, 3 @ 165lbs, 1 @ 185lbs
5 @ 155lbs, 3 @ 185lbs, 1 @ 205lbs
5 @ 165lbs, 3 @ 195lbs, 1 @ 215lbs
5 @ 175lbs, 3 @ 205lbs; 1 @ 225lbs
5 @ 185lbs, 3 @ 215lbs, 1 @ 235lbs
5 @ 195lbs, 3 @ 225lbs, 1 @ 245lbs
5 @ 205lbs, 3 @ 235lbs, 1 @ 255lbs
5 @ 215lbs, 3 @ 245lbs, 1 @ 265lbs - These felt really good today. I had no failed reps. The last 2 sets the rest was slightly longer than 30 sec. with changing the weight and then taking a few breaths I just couldn't get it done in 30 sec. 245 for 3 I have never done before but on the 3rd rep my feet went out pretty wide, but still I'm very happy with this.
A.M.
A. Pause Split Jerk; Build to a Max
135lbs; 185lbs; 205lbs; 225lbs; 235lbs; 2245lbs; 255lbs; 265lbs; 275lbs; 285lbs; 290lbs - These felt pretty good, I have never done these before so it was a bit awkward at first. 285 and 290 were tough, I missed a few times on each. I would either jump the bar slightly forward or catch it in the split and just have a slight bend in my elbows still.
+
21-15-9
Hand Release Burpee
C2B Pull-Ups
5:04
--Rest exactly 2 min--
30 Muscle Ups for Time
12:44 - The HR burpee felt pretty good today, The MUs were slower than I wanted. I did one set of 4 and the rest were doubles.
P.M.
Row 1K for Time
Rest 12 min
Row 500m for Time
Rest 6 min
Row 350m for Time
3:11.4
1:31.9
1:03.1
I had my damper set slightly high on the 1K row and I kinda burnt out at the end, The 500m felt pretty good especially my breathing and upper back pulling, but I don't know why I was struggling to keep it under 1:30. The 350m felt the best. It might just be in my head but i feel like my time trial rows are slower than I feel they should be, and my quads are the first thing to go on them. I have to think that its at least partially because of the strength work we have been doing with less conditioning. However, I am really enjoying getting stronger. This is just kinda new for me.
7-12-14
A. Power Clean Cluster 5.3.1 x 5; Rest 30 sec/ 2 min ( TnG & Increase Load)
5 @ 135lbs, 3 @ 165lbs, 1 @ 185lbs
5 @ 155lbs, 3 @ 185lbs, 1 @ 205lbs
5 @ 165lbs, 3 @ 195lbs, 1 @ 215lbs
5 @ 175lbs, 3 @ 205lbs; 1 @ 225lbs
5 @ 185lbs, 3 @ 215lbs, 1 @ 235lbs
5 @ 195lbs, 3 @ 225lbs, 1 @ 245lbs
5 @ 205lbs, 3 @ 235lbs, 1 @ 255lbs
5 @ 215lbs, 3 @ 245lbs, 1 @ 265lbs - These felt really good today. I had no failed reps. The last 2 sets the rest was slightly longer than 30 sec. with changing the weight and then taking a few breaths I just couldn't get it done in 30 sec. 245 for 3 I have never done before but on the 3rd rep my feet went out pretty wide, but still I'm very happy with this.
Wednesday, July 9, 2014
7-7-14
7-7-14
A.M.
A. Squat Clean; 20 Reps for Time @ 80% 1RM (235lbs)
4:31 - The first 13 reps or so felt great, I started to get a bit winded after that. This felt pretty good though, warming up to 235 felt good, all the reps felt clean
B. Rear foot Elivated Split Squat 6-8 x 5; Rest 90 sec bw legs ( Barbell in Front Rack)
2 x 8 @ 115lbs; 8 @ 125lbs; 8 @ 135lbs; 8 @ 145lbs - These felt alright mechanically but they felt heavier than I was expecting them to. It was at this point that I started to feel a bit sluggish from taking off and traveling. We had a busy weekend and more than anything I was feeling drained from all of the social obligations that went along w the wedding. I just started to feel blah on these.
C. 15 Thrusters for Time @ 135lbs x 5; Rest 3:30
0:35; 0:34; 0:34; 0:34; 0:36 - These felt really good. All were UB, The only reason for difference in times was pausing at the top and taking an extra breath.
P.M.
6 Sets:
20 DUs
500m Row
20 DUs
--Rest 2 min between sets--
2:18; 2:21; 2:19; 2:24; 2:27; 2:30 - This felt pretty good, the last 3 sets got tough. My quads were just giving out on me - I just felt like I wasn't getting as much power as I wanted out of them. All DUs were UB. The transition off the rower and back to the jump rope started to get slower as the sets went on. The rows weren't all out but I pushed on them.
7-8-14
A. Fat Grip Strict Press 2-3 x 5; Rest 75 sec
3 @ 115lbs; 3 @ 125lbs; 3 @ 135lbs; 3 @ 145lbs; 3 @ 155lbs; 3 @ 165lbs; 2 @ 170lbs;
2 @ 175lbs - I have never done these before and I used an axil bar. They felt kinda awkward but the press itself felt good. I found that I had a tendency to arch more doing these so I had to be aware.
B. Weighted Pull-UP Clusters 5.3.1 x 5; Rest 30 sec / 3 min (increase weight in the cluster)
5 @ 26lbs; 3 @ 35lbs; 1 @ 53lbs;
5 @ 31lbs; 3 @ 35lbs; 1 @ 58lbs
5 @ 31lbs; 3 @ 40lbs; 1 @ 63lbs
5 @ 35lbs; 3 @ 45lbs; 1 @ 70lbs
5 @ 37.5lbs; 3 @ 53lbs; 1 @ 75lbs - These felt good. I liked this progression
C. Strict HSPU Cluster; AMRAP. AMRAP. AMRAP x 3; Rest 30 sec/ 3 min
19, 7, 7
13, 6. 5
10, 4, 5 - This was hard. I knew that there would be a pretty big drop off but my shoulders were smoked on the last set.
+
40 Burpee MUs for Time
10:16 - My shoulders were worn out during this. I rested about 10 min after part C. The dips were the hardest part. This was slower than I wanted but it is what it is.
7-9-14
A.M.
A. Banded Deadlift; 5,5,5,3,3,3; Rest 3 min
5 @135lbs; 5 @ 185lbs; 5 @ 225lbs; 5 @ 255lbs; 5 @ 275lbs; 3 @ 295lbs; 3 @ 315lbs;
3 @ 345lbs - These felt pretty good, I was using a blue band doubled up and under my feet. I don't know if it was the car ride this weekend or just a culmination of things but my legs were still a bit sore this morning.
B. Squat Snatch from High Blocks; 2 Reps on the min for 5 Min ( light/fast/technical load)
Complete @ 135lbs - These felt great. I had fun warming up and doing these.
+
Open Workout 14.3
130 reps - I'm not happy with this at all. I just feel mentally drained from the past week. We had a business meeting on mon and we aren't where we want to be with the gym, we have been coming up with a plan of action. Its just been a lot extra on all of our minds. Our area is just becoming over saturated with CF gyms. My lower back was getting tight on the 275 DL and I just didn;t have the mental drive to dig in push through the pain, so my sets were pretty small. However my breathing felt a lot better throughout as compared to a few months ago. I finished the BJ before 315 with about 15 sec and just didn't have time to switch weights and get more reps. I'm pretty disappointed.
P.M.
50-40-30-20-10-
Wall Balls
10-10-10-10-10-
Toes 2 Bar
50-40-30-20-10-
Airdyne Cal
16:50 - THis felt good. Everything was UB. My legs were feeling it on this. This was fun
A.M.
A. Squat Clean; 20 Reps for Time @ 80% 1RM (235lbs)
4:31 - The first 13 reps or so felt great, I started to get a bit winded after that. This felt pretty good though, warming up to 235 felt good, all the reps felt clean
B. Rear foot Elivated Split Squat 6-8 x 5; Rest 90 sec bw legs ( Barbell in Front Rack)
2 x 8 @ 115lbs; 8 @ 125lbs; 8 @ 135lbs; 8 @ 145lbs - These felt alright mechanically but they felt heavier than I was expecting them to. It was at this point that I started to feel a bit sluggish from taking off and traveling. We had a busy weekend and more than anything I was feeling drained from all of the social obligations that went along w the wedding. I just started to feel blah on these.
C. 15 Thrusters for Time @ 135lbs x 5; Rest 3:30
0:35; 0:34; 0:34; 0:34; 0:36 - These felt really good. All were UB, The only reason for difference in times was pausing at the top and taking an extra breath.
P.M.
6 Sets:
20 DUs
500m Row
20 DUs
--Rest 2 min between sets--
2:18; 2:21; 2:19; 2:24; 2:27; 2:30 - This felt pretty good, the last 3 sets got tough. My quads were just giving out on me - I just felt like I wasn't getting as much power as I wanted out of them. All DUs were UB. The transition off the rower and back to the jump rope started to get slower as the sets went on. The rows weren't all out but I pushed on them.
7-8-14
A. Fat Grip Strict Press 2-3 x 5; Rest 75 sec
3 @ 115lbs; 3 @ 125lbs; 3 @ 135lbs; 3 @ 145lbs; 3 @ 155lbs; 3 @ 165lbs; 2 @ 170lbs;
2 @ 175lbs - I have never done these before and I used an axil bar. They felt kinda awkward but the press itself felt good. I found that I had a tendency to arch more doing these so I had to be aware.
B. Weighted Pull-UP Clusters 5.3.1 x 5; Rest 30 sec / 3 min (increase weight in the cluster)
5 @ 26lbs; 3 @ 35lbs; 1 @ 53lbs;
5 @ 31lbs; 3 @ 35lbs; 1 @ 58lbs
5 @ 31lbs; 3 @ 40lbs; 1 @ 63lbs
5 @ 35lbs; 3 @ 45lbs; 1 @ 70lbs
5 @ 37.5lbs; 3 @ 53lbs; 1 @ 75lbs - These felt good. I liked this progression
C. Strict HSPU Cluster; AMRAP. AMRAP. AMRAP x 3; Rest 30 sec/ 3 min
19, 7, 7
13, 6. 5
10, 4, 5 - This was hard. I knew that there would be a pretty big drop off but my shoulders were smoked on the last set.
+
40 Burpee MUs for Time
10:16 - My shoulders were worn out during this. I rested about 10 min after part C. The dips were the hardest part. This was slower than I wanted but it is what it is.
7-9-14
A.M.
A. Banded Deadlift; 5,5,5,3,3,3; Rest 3 min
5 @135lbs; 5 @ 185lbs; 5 @ 225lbs; 5 @ 255lbs; 5 @ 275lbs; 3 @ 295lbs; 3 @ 315lbs;
3 @ 345lbs - These felt pretty good, I was using a blue band doubled up and under my feet. I don't know if it was the car ride this weekend or just a culmination of things but my legs were still a bit sore this morning.
B. Squat Snatch from High Blocks; 2 Reps on the min for 5 Min ( light/fast/technical load)
Complete @ 135lbs - These felt great. I had fun warming up and doing these.
+
Open Workout 14.3
130 reps - I'm not happy with this at all. I just feel mentally drained from the past week. We had a business meeting on mon and we aren't where we want to be with the gym, we have been coming up with a plan of action. Its just been a lot extra on all of our minds. Our area is just becoming over saturated with CF gyms. My lower back was getting tight on the 275 DL and I just didn;t have the mental drive to dig in push through the pain, so my sets were pretty small. However my breathing felt a lot better throughout as compared to a few months ago. I finished the BJ before 315 with about 15 sec and just didn't have time to switch weights and get more reps. I'm pretty disappointed.
P.M.
50-40-30-20-10-
Wall Balls
10-10-10-10-10-
Toes 2 Bar
50-40-30-20-10-
Airdyne Cal
16:50 - THis felt good. Everything was UB. My legs were feeling it on this. This was fun
Wednesday, July 2, 2014
6-30-14
6-30-14
A.M.
A. Squat Clean; Build to a Tough Single
Warm Up to 225lbs; 245lbs; 265lbs; 275lbs; (F) x 4 @ 300lbs - I was feeling great this morning warming up. My quads are still pretty sore from all of those 1 1/4 squats on Sat. I built to 275 quickly and with no troubles. I put 295 on the bar and did a clean pull - and it felt great. So I added 5 pounds and went for a PR. I was sure that I would get it. I caught it 4 times and couldn't stand up with it. Each time the bar was just slightly in front of me and I had to pull the back over my heals then try to stand it up. I would get to parallel and drop and hit the bottom and try to use the bounce to get up. I haven't been this frustrated in a while. I WILL get it next time, it was adjust a technique issue.
B. Drop Snatch; 2,2,1,1; Rest 2 min
2 @ 135lbs; 2 @ 155lbs; 2 @ 175lbs; 2 @ 195lbs; 2 @ 215lbs; 2 @ 225lbs; 2 x 1 @ 145lbs - These felt pretty good today. Its been a while since I've done them. 225 was getting tough for a double. 245 felt good but it wasn't a quick drop to the bottom. It was a bit of a jerk then a slow ride to the bottom. Shoulders, hips, and knees felt good on all of them.
C. 100 Barbell Walking Lunge @ 135lbs for Time
6:12 - This was tough. I only broke twice on this. Holy Crap my VMOs and ass are pissed.
P.M.
Row 3K For Time (Each 500m Interval needs to be Faster than the Previous one)
10:41.7 - I didn't do as well as I was hoping on this. My legs were just smoked at the end of this row. I also need a lot of work on pacing I guess. It was really hard for me to make myself start off slow and speed up especially as fatigue set in. Going into this I thought that starting at a 1:45-1:50 pace would be doable. I wasn't able to maintain today.
My 500m Splits
1:47.0
1:46.0
1:45.3
1:47.0
1:51.1
1:45.3
7-1-14
A. Strict Press; 2-3 x 5; Rest 75sec
warm up to 145lbs; 3 @ 155lbs; 3 @ 165lbs; 3 @ 170lbs; 3 @ 175lbs; 2 @ 180lbs; 2 @ 185lbs (questionable on the 2nd rep - bounced off of shoulders and pretty sure i came up to my toes) - These all felt really good today. I was stoked to get 175 for 3 and with how relatively easy 180 and 185 went up at least on the first rep.
B. Weighted Pull-Up Clusters 2.2.2 x 5; Rest 30sec / 3 min
35lbs; 40lbs; 45lbs; 53lbs; 55.5lbs; 58lbs
C. Push Jerk; 3 Reps on the Min for 10 min @ 75% 1RM
Complete @ 195lbs - felt great no issues here
+
7 Rounds for Time
4 MUs
28 DUs
8:02 - This felt alright, my shoulders were feeling it pretty quickly though. I was wanting to get under 7min, but I slowed down during my transitions from the 5th set on. MUs were all UB and DUs were feeling smooth.
7-2-14
A.M.
A. Clean Pulls 5 x 1; Rest 2 min
All at 305lbs - These felt good this morning, I was wanting to keep the weight moving fast and form perfect. After Mon I really want to hit 300lbs.
B. Power Snatch x 1 / Hang Squat Snatch x 2; Rest 2 min x 6 Complexes
135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs - The weight and movements felt great today. The only issue was my hands starting to slip on the HSS. My hands were feeling oily even with chalk today, I cleaned some of the bars this past weekend with 3 in 1 oil and I must have been using one of them. I enjoyed this complex though, snatches were feeling solid.
C1. 10 Deadlift Unbroken @ 225lbs x 6; Rest 10 sec
C2. 10 Deadlift for Time @ 315lbs x 6; Rest as Needed to Full Recovery
0:30 (UB); 0:42; 0:42; 1:00; 1:09; 1:05 - This was tough, both physically and mentally. I was surprised at how long 10 reps @ 315 was taking me. The 2nd and 3rd sets were 3s and 4s. From the 4th on I was having to do singles mixes in w doubles and triples. I don't feel like I was ever back to full recovery even though my breathing and heart rate was back to normal, I would feel my lower back getting fatigued quicker and quicker each time. My form never broke down and I now feel pretty good after being done. I wish it wasn't the case but just seeing 60 reps at 315 still gets in my head a bit and I'm sure that has a big part in it. But I can definitely see a big improvement.
P.M.
Open Workout 14.5
12:36 - Not as fast as I did in the Open but I'm still okay with it considering. All thrusters were UB, the burpees were slower than I wanted. Plus it was super hot today. My shoulders were the biggest issue on this, I was expecting the DL to have a bigger impact but they didn't seem to have a major impact.
A.M.
A. Squat Clean; Build to a Tough Single
Warm Up to 225lbs; 245lbs; 265lbs; 275lbs; (F) x 4 @ 300lbs - I was feeling great this morning warming up. My quads are still pretty sore from all of those 1 1/4 squats on Sat. I built to 275 quickly and with no troubles. I put 295 on the bar and did a clean pull - and it felt great. So I added 5 pounds and went for a PR. I was sure that I would get it. I caught it 4 times and couldn't stand up with it. Each time the bar was just slightly in front of me and I had to pull the back over my heals then try to stand it up. I would get to parallel and drop and hit the bottom and try to use the bounce to get up. I haven't been this frustrated in a while. I WILL get it next time, it was adjust a technique issue.
B. Drop Snatch; 2,2,1,1; Rest 2 min
2 @ 135lbs; 2 @ 155lbs; 2 @ 175lbs; 2 @ 195lbs; 2 @ 215lbs; 2 @ 225lbs; 2 x 1 @ 145lbs - These felt pretty good today. Its been a while since I've done them. 225 was getting tough for a double. 245 felt good but it wasn't a quick drop to the bottom. It was a bit of a jerk then a slow ride to the bottom. Shoulders, hips, and knees felt good on all of them.
C. 100 Barbell Walking Lunge @ 135lbs for Time
6:12 - This was tough. I only broke twice on this. Holy Crap my VMOs and ass are pissed.
P.M.
Row 3K For Time (Each 500m Interval needs to be Faster than the Previous one)
10:41.7 - I didn't do as well as I was hoping on this. My legs were just smoked at the end of this row. I also need a lot of work on pacing I guess. It was really hard for me to make myself start off slow and speed up especially as fatigue set in. Going into this I thought that starting at a 1:45-1:50 pace would be doable. I wasn't able to maintain today.
My 500m Splits
1:47.0
1:46.0
1:45.3
1:47.0
1:51.1
1:45.3
7-1-14
A. Strict Press; 2-3 x 5; Rest 75sec
warm up to 145lbs; 3 @ 155lbs; 3 @ 165lbs; 3 @ 170lbs; 3 @ 175lbs; 2 @ 180lbs; 2 @ 185lbs (questionable on the 2nd rep - bounced off of shoulders and pretty sure i came up to my toes) - These all felt really good today. I was stoked to get 175 for 3 and with how relatively easy 180 and 185 went up at least on the first rep.
B. Weighted Pull-Up Clusters 2.2.2 x 5; Rest 30sec / 3 min
35lbs; 40lbs; 45lbs; 53lbs; 55.5lbs; 58lbs
C. Push Jerk; 3 Reps on the Min for 10 min @ 75% 1RM
Complete @ 195lbs - felt great no issues here
+
7 Rounds for Time
4 MUs
28 DUs
8:02 - This felt alright, my shoulders were feeling it pretty quickly though. I was wanting to get under 7min, but I slowed down during my transitions from the 5th set on. MUs were all UB and DUs were feeling smooth.
7-2-14
A.M.
A. Clean Pulls 5 x 1; Rest 2 min
All at 305lbs - These felt good this morning, I was wanting to keep the weight moving fast and form perfect. After Mon I really want to hit 300lbs.
B. Power Snatch x 1 / Hang Squat Snatch x 2; Rest 2 min x 6 Complexes
135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs - The weight and movements felt great today. The only issue was my hands starting to slip on the HSS. My hands were feeling oily even with chalk today, I cleaned some of the bars this past weekend with 3 in 1 oil and I must have been using one of them. I enjoyed this complex though, snatches were feeling solid.
C1. 10 Deadlift Unbroken @ 225lbs x 6; Rest 10 sec
C2. 10 Deadlift for Time @ 315lbs x 6; Rest as Needed to Full Recovery
0:30 (UB); 0:42; 0:42; 1:00; 1:09; 1:05 - This was tough, both physically and mentally. I was surprised at how long 10 reps @ 315 was taking me. The 2nd and 3rd sets were 3s and 4s. From the 4th on I was having to do singles mixes in w doubles and triples. I don't feel like I was ever back to full recovery even though my breathing and heart rate was back to normal, I would feel my lower back getting fatigued quicker and quicker each time. My form never broke down and I now feel pretty good after being done. I wish it wasn't the case but just seeing 60 reps at 315 still gets in my head a bit and I'm sure that has a big part in it. But I can definitely see a big improvement.
P.M.
Open Workout 14.5
12:36 - Not as fast as I did in the Open but I'm still okay with it considering. All thrusters were UB, the burpees were slower than I wanted. Plus it was super hot today. My shoulders were the biggest issue on this, I was expecting the DL to have a bigger impact but they didn't seem to have a major impact.
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