7-25-14

7-25-14

A.M.

A.  Push Press;  Build to A 5RM
95lbs;  115lbs;  135lbs;  155lbs;  175lbs;  185lbs;  195lbs;  205lbs;  215lbs;  4 @ 225lbs;
3 x 4 @ 230lbs  - This was frustrating.  I kept failing at locking out the 5th rep at 225 and 230.  I just barely missed 225 on the last rep just pushing it out in front of me a bit.  I knew I had more so I moved up to 230.  The first 4 on all 3 attempts felt strong, I just couldn't lock out the 5ht rep.  Physically I felt great, I was rested and recovered this morning. 

B.  30 Burpee Muscle Ups for Time
6:03  - This felt pretty good, I would have liked to have gone a bit faster.  My shoulders were kinda feeling it on the dips, I was just trying to stay consistent throughput.  

C1. AMRAP (-2) Unbroken C2B Pull-Ups x 4;  Rest 1 min
21,  18,  16,  16 

C2.  AMRAP Unbroken Strict Press @ 95lbs x 4;  Rest 1 min
21,  16,  12,  12  - The presses were the toughest part, my shoulders were burning, my right knee was shaking on most of these.  The Pull-Ups felt pretty good.

P.M.

Row Sprint 45 sec @ 100% Rest as needed to full Recovery x 6 (Record rest times)
1  - 255m  4:30 R
2  - 260m  5:00 R
3  - 256m  5:30 R
4  - 256m  5:30 R
5  - 251m  6:00 R
6  - 252m  
I don't know what happened here.  I went all out again today - the same as last week - but I was much slower here.  I don't know if my shoulders were more fatigued and it was affecting my pull, or the heat this afternoon, or I was just pussed out.  

7-26-14

A.  Power Clean x 3 / Hang Power Clean x 3;  Rest 2 min x 5 Compleses
135lbs;  155lbs;  165lbs;  175lbs;  185lbs;  195lbs;  205lbs;  215lbs;  220lbs;  225lbs  - These felt pretty good, my grip on the HPC was a limiter here, as well as my hip power.

B.  Front Squat;  Build to A 3RM
225lbs;  255lbs;  275lbs;  295lbs;  305lbs;  315lbs - I'm happy about this, this is definitely a PR for a 3Rm.  It was really tough on the 3rd rep but it was smooth feeling, no sticky points.  

+
6 Rounds for Time:
6 Deradlift @ 315lbs
6 Front Squats @ 225lbs
11:30  - This was tough.  The DL felt good but based me for the FS.  The first set of DL was UB then all the other sets including FS were 3/3.  Breathing was the issue here.