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.