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.