7-7-14

7-7-14

A.M.

A.  Squat Clean;  20 Reps for Time @ 80% 1RM (235lbs)
4:31 -  The first 13 reps or so felt great, I started to get a bit winded after that.  This felt pretty good though, warming up to 235 felt good, all the reps felt clean

B.  Rear foot Elivated Split Squat 6-8 x 5;  Rest 90 sec bw legs ( Barbell in Front Rack)
2 x 8 @ 115lbs;  8 @ 125lbs;  8 @ 135lbs;  8 @ 145lbs - These felt alright mechanically but they felt heavier than I was expecting them to.  It was at this point that I started to feel a bit sluggish from taking off and traveling.  We had a busy weekend and more than anything I was feeling drained from all of the social obligations that went along w the wedding.  I just started to feel blah on these.

C.  15 Thrusters for Time @ 135lbs x 5;  Rest 3:30
0:35;  0:34;  0:34;  0:34;  0:36 - These felt really good.  All were UB, The only reason for difference in times was pausing at the top and taking an extra breath.  

P.M.

6 Sets:
20 DUs
500m Row
20 DUs
--Rest 2 min between sets--
2:18;  2:21;  2:19;  2:24;  2:27;  2:30 - This felt pretty good, the last 3 sets got tough.  My quads were just giving out on me - I just felt like I wasn't getting as much power as I wanted out of them.  All DUs were UB.  The transition off the rower and back to the jump rope started to get slower as the sets went on.  The rows weren't all out but I pushed on them.  

7-8-14

A.  Fat Grip Strict Press 2-3 x 5;  Rest 75 sec
3 @ 115lbs;  3 @ 125lbs;  3 @ 135lbs;  3 @ 145lbs;  3 @ 155lbs;  3 @ 165lbs;  2 @ 170lbs;  
2 @ 175lbs -  I have never done these before and I used an axil bar.  They felt kinda awkward but the press itself felt good.  I found that I had a tendency to arch more doing these so I had to be aware. 

B.  Weighted Pull-UP Clusters 5.3.1 x 5;  Rest 30 sec / 3 min (increase weight in the cluster)
5 @ 26lbs;  3 @ 35lbs;  1 @ 53lbs;   
5 @ 31lbs;  3 @ 35lbs;  1 @ 58lbs
5 @ 31lbs;  3 @ 40lbs;  1 @ 63lbs
5 @ 35lbs;  3 @ 45lbs;  1 @ 70lbs
5 @ 37.5lbs;  3 @ 53lbs;  1 @ 75lbs  - These felt good.  I liked this progression

C.  Strict HSPU Cluster;  AMRAP. AMRAP. AMRAP x 3;  Rest 30 sec/ 3 min
19, 7, 7
13, 6. 5
10, 4, 5  - This was hard.  I knew that there would be a pretty big drop off but my shoulders were smoked on the last set.

+
40 Burpee MUs for Time
10:16 - My shoulders were worn out during this.  I rested about 10 min after part C.  The dips were the hardest part.  This was slower than I wanted but it is what it is.  

7-9-14

A.M.

A.  Banded Deadlift;  5,5,5,3,3,3;  Rest 3 min
5 @135lbs;  5 @ 185lbs;  5 @ 225lbs;  5 @ 255lbs;  5 @ 275lbs;  3 @ 295lbs;  3 @ 315lbs;  
3 @ 345lbs - These felt pretty good, I was using a blue band doubled up and under my feet.  I don't know if it was the car ride this weekend or just a culmination of things but my legs were still a bit sore this morning.  

B.  Squat Snatch from High Blocks;  2 Reps on the min for 5 Min ( light/fast/technical load)
Complete @ 135lbs - These felt great.  I had fun warming up and doing these.

+
Open Workout 14.3
130 reps - I'm not happy with this at all.  I just feel mentally drained from the past week.  We had a business meeting on mon and we aren't where we want to be with the gym, we have been coming up with a plan of action.  Its just been a lot extra on all of our minds.  Our area is just becoming over saturated with CF gyms. My lower back was getting tight on the 275 DL and I just didn;t have the mental drive to dig in push through the pain, so my sets were pretty small.  However my breathing felt a lot better throughout as compared to a few months ago.  I finished the BJ before 315 with about 15 sec and just didn't have time to switch weights and get more reps.  I'm pretty disappointed.  

P.M.

50-40-30-20-10-
Wall Balls
10-10-10-10-10-
Toes 2 Bar
50-40-30-20-10-
Airdyne Cal
16:50 - THis felt good.  Everything was UB.  My legs were feeling it on this.  This was fun