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.