8-11-14

8-11-14

A.  Squat Snatch x 1 / OHS x 5;  Rest 2 min x 5 Complexes
95lbs;  115lbs;  135lbs;  155lbs;  165lbs;  175lbs;  185lbs;  195lbs;  205lbs;  215lbs  - These felt great.  I had no failed reps.  

B.  OHS;  3,2,1,3,2,1,3,2,1;  Rest 2 min (increase weight of each wave)
3 @ 225lbs;  2 @ 235lbs;  1 @ 245lbs;  3 @ 235lbs;  2 @ 245lbs;  1 @ 255lbs;  3 @ 245lbs;  2 @ 255lbs;  1 @ 275lbs (PR)  - These felt great today as well.  I know that I have more here, my shoulders were getting fatigued at the end.  Getting the weight overhead was the toughest part, after that the squat was fine.  I'm really happy about this.

+
3 Rounds
400m Run
21 KBS @ 2pood
12 Muscle Ups
15:40  - This was fun, I was tired by the 3rd round.  All KBS were UB, MUs felt good I broke them more than usual but it was to be expected.  

8-12-14

A.  Strict Press Clusters 5.3.1 x 4;  Rest 30 sec / 3 min (increase weight within)
5 @ 95lbs;  3 @ 125lbs;  1 @ 155lbs
5 @ 115lbs;  3 @ 145lbs;  1 @ 155lbs
5 @ 135lbs;  3 @ 155lbs;  1 @ 165lbs
5 @ 145lbs;  3 @ 155lbs;  (F) @ 175lbs
5 @ 145lbs;  3 @ 160lbs;  1 @ 170lbs
My shoulders were feeling it this morning.  These were tougher than I thought that they should be but the movement felt good.

+
10 Sets:
10 T2B
10 S2OH @ 155lbs
10 Bar Facing Burpees
--Rest 2 min bw Sets--
30:53  - This felt really good.  T2B and S2OH were all UB and smooth.  My sets got quicker as I went.  I was cutting down my transition times, riding the bar down and settling it before Burpees and the last 3 sets I was cycling my feet in the Kip for the T2B way more efficiently.  The sets were  :  1:27;  1:23;  1:21;  1:16;  1:18;  1:15;  1:17;  1:12;  1:12;  1:12

8-13-14

A.M.

A.  Deadlift;  Build to A Tough Single
Warm up to 275;  315lbs;  345lbs;  365lbs;  395lbs;  415lbs;  435lbs (PR);  445lbs (PR) - These felt strong today.  Both PRs were smooth.  I'm stoked!  I didn't try any heavier today.

B.  Hang Squat Snatch;  30 Reps for Time @ 155lbs
7:26  - This didn't feel that great they were all singles.  I just wasn't feeling snappy when I was warming up after the DL.  I know that I didn't get enough sleep last night, I went to bed late and got up early to open the gym.  The snatches in the workout felt solid and smooth, no missed reps or technical issues.  I would have just liked to have gone faster.  

+
10 Sets:
5 TnG Deadlift @ 315lbs
Row Sprint 20 sec @100%
--Rest as needed to full recovery to ensure speed of DL and Row--
The DL felt good, my hips were just getting tired and I felt slow on the rows.  
104m;  104m;  104m;  107m;  105m;  108m;  107m;  107m;  104m;  106m

P.M.
Run 50 min @ Z1 Continuous (walk as needed)
Complete - this felt good.  Just took it nice and light, Today is actually a good bit cooler than the past few and the sun is out so it was super nice.