8-1-14

8-1-14

A.M.

A.  Behind the Neck Press;  Build to A 3RM
95lbs;  115lbs;  135lbs;  145lbs;  155lbs;  160lbs;  I failed right behind the top of my head on the 3rd rep at 165lbs.  These were tough.  I guess I didn't realize how much that I used that bounce off my chest between reps.

B1.  15 C2b for Time x 5;  Rest 1 min
0:23;  0:22;  0:23;  0:22;  0:23

B2.  15 Strict HSPU for time x 5;  Rest 1 min
0:22;  0:20;  0:21;  0:22;  0:23

B3.  6 MU's for Time x 5;  Rest 3 min
0:17;  0:19;  0:19;  0:19;  0:20  - This was fun.  Everything was UB and I was able to push each set.   I have to get butterfly C2B PU.  I've got to start to consistently start practicing these in my warmups. 

P.M.

Row Sprint 20 sec @100%  - 117m
Rest 3 min
Row Sprint 45 sec @ 100%  - 265m
Rest 6 min
Row 500m for Time  - 1:27.1
Rest 12 min
Row 1000m for Time  - 3:20.1
Rest 25 min
Row 2000m for Time  - 7:03.8
This was terrible at the end.  The first 3 rows felt good and strong.  The 1K is where I crashed, about 700m in my right leg cramped - quad, hip, and calf.  I stopped rowing for 2 or 3 seconds and limped the rest of the way to finish. I might have gone out too hard on the first 500m, I kept under a 1:30 pace and a few seconds slower for the next 200m.  The 2K was better but I just didn't have much left in my hips, with 900m left my pace dropped into the upper 1:40's.  I'm not happy withe my 1K and 2K.   This was tough.  

8-2-14

A.  Squat Clean;  5 Tough Singles
warmed up to 225lbs, These felt good.  245lbs;  (F) @ 265lbs x 3  - I don't know whats going on here. The pulls felt great, I nailed the bottom of my chin on my 2nd attempt.  I'm pulling the bar high enough for a power clean @ 265 but my drop and catch just feels inefficient and slow.  Its just off this morning, I had to call this, my CNS is just out of it right now.  I wonder if was from the sprints yesterday in combination with not having good meals yesterday.  This is just frustrating but its not worth forcing and doing more damage.

B. Front Squat;  Build to A 1RM
225lbs;  255lbs;  295lbs;  315lbs;  345lbs (PR)  - These felt pretty good considering my morning.  After the crappy cleans this morning I waited 3 1/2 hours before the FS.  I rested in the office, coached a class and rested again.  I was still pretty annoyed with the cleans earlier and I was ready to get done and take the rest of the afternoon easy.  I just got focused turned on some heavy music and got the weight that I was wanting, no dicking around.

+
21-15-9
KBS @ 2pood
Burpee Box Jump @ 30''
Thrusters @ 95lbs
10:05  - I went strait into this after the FS, it felt pretty good.  The BBJ were the slowest part, my damn hips in the BJ.  All KBS and Thrusters were UB.