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.