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.
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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.
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