7-28-14

7-28-14

A.  Squat Clean;  Build to a Tough Single
Warm up to 225lbs;  245lbs;  265lbs;  275lbs;  285lbs;  295lbs;  300lbs (PR);  305lbs (PR) - I'm stoked, these felt strong.  I didn't fail until I tried 310.  It was close too, I attempted it twice and just caught it forward a bit and didn't want to fight it and get into a bad position.  I know that I have more in me.  The squats felt great.

B.  Rear Foot Elevated Split Squats;  8-10 x 5;  Rest 90sec bw Legs ( barbell in Front Rack)
10 per leg @ 135lbs x 4 -  These didn't feel good today.  I stayed with the weight that I have been using for the past few weeks and continued to build on that.  My legs were just a bit fatigued from the cleans.  

+
Run 1 Mile for Time
5:45  - This hurt.  My legs were smoked and felt wobbly when I started.  It didn't help that it was like 90% humidity and hot.  I don't know if the mile was exact.  It wasn't on a track, my buddy said he measured it out and thats what he uses for his miles.  It was 1/2 mile out and back.  I couldn't leave the gym I had a class starting in a half hour and this was the best I could do.  I kept expecting my legs to give out on the last 400.  


7-29-14

A.  Behind the Neck Seated Fat Grip Press @ 21x1;  2-4 x 5; Rest 90sec
4 @ 75lbs;  4 @ 95lbs;  4 @ 115lbs;  4 @ 135lbs;  4 @ 145lbs;  3 @ 155lbs;  1 @ 160lbs - I had to fight for the 3rd rep @ 155lbs, it probably took 3-4 sec to get up and locked out and I just didn't have it at 160 with that rest.  I'm liking these though, its a challenge.

B.  Strict Muscle Ups;  AMRAP Unbroken x 5;  Rest 90 sec
6,  4,  4,  4,  4 - These felt good, I would still like to get better at these.  

C.  Strict HSPU (1'' Deficit) Clusters; AMRAP. AMRAP. AMRAP x 3;  Rest 20sec / 1:40
17, 8, 5
9, 6, 3
9, 4, 3
These felt good but there is just such  big drop off in these clusters.  I was having to fight for every rep. But I do like these I can tell that they are getting stronger.

D1.  Hollow Body Rock;  AMSAP Unbroken x 3;  Rest 1 min
1:20;  1:10;  1:01

D2.  Arch Body Hold;  AMSAP Unbroken x 3;  Rest 2 min
1:27;  1:20;  1:20  - These were tough, I was surprised that I went longer on the arch body. I mis read and I actually did arch body rocks instead of holds. 

7-30-14

A.M.

A.  Banded Deadlift;  2,2,2,1,1,1;  Rest 3 min
2 @ 225lbs;  2 @ 255lbs;  2 @ 275lbs;  2 @ 315lbs;  2 @ 345lbs;  2 @ 365lbs;  1 @ 395lbs;  1 @ 405lbs;  1 @ 415lbs - These started off not feeling that great, but kinda got better as I went.  I was stoked to get up to 415.  I wasn't expecting that, it was tough but Im really happy. 

B.  Hang Squat Snatch Clusters 3.2.1 x 5;  Rest 40  sec / 3 min ( increase weight within the cluster)
3 @ 115lbs,  2 @ 135lbs;  1 @ 145lbs
3 @ 135lbs;  2 @ 145lbs;  1 @ 155lbs
3 @ 145lbs;  2 @ 155lbs;  1 @ 175lbs
3 @ 155lbs;  2 @ 175lbs;  1 @ 195lbs
3 @ 175lbs;  2 @ 185lbs;  1 @ 205lbs
These felt good.  I started off pretty light just to get started.  I could feel my lower back from the DL before already getting a little sore.  The last 2 sets felt great, I could have kept going but I was tight on time before the next class.  

+
5 Sets:
6 Bar Facing Burpee
12 Deadlift @ 275lbs
24 Calorie Row
--Rest 5 min--
2:23;  2:14;  2:12;  1:59;  1:54  - I don't feel so great about this one, I feel like I could have pushed harder.  I broke the first 3 sets of DL bc my grip was gone.  That typically isn't the issue w me.  The rows felt good.   

P.M.

Run 400m @ 80%
Rest 2 min
Run 400m @ 90%
Rest 2 min
Run 400m @ 95%
Rest 6 min
x 2 
1:22;  1:09;  1:07
1:22;  1:13;  1:10
I feel pretty good about these, I know that I pushed them.  Gabrielle and I went out to a track and ran these together.  That was really fun, I think that we both pushed each other really well - one ran and one timed the other.  I was done after this.