8-15-14

8-15-14

A.M.

A.  Deficit HSPU (3'' depth);  40 Strict Reps for Time
7:39  - This was tough at the end.  I was doing sets of 2 in order not to burn my shoulders out.  I was able to do this throughout the whole workout for the most part I did do 4 singles bc I came off the wall. The first 20 were quick then the rest bw sets got longer and longer.

B.  L-Pull-Ups wide Grip;  12 for Time x 5;  Rest 2 min (ensure full R.O.M.)
1:55;  1:48;  1:50;  2:09;  2:01  - We definitely found a weakness here.  It was going from "dead" hang to activating my shoulders while holding the L-sit that was the most difficult part.  Once my shoulders were active the pull-ups were fairly easy.  My core was getting worn out on the last 2 sets though.  

C1.  Ring Dips;  AMRAP Unbroken Strict x 5;  Rest 1 Min
25;  23;  19;  17;  16  - These felt pretty good, these are a lot better when my breathing and heart rate are controlled.

C2.  Bulgarian Ring Row;  AMRAP Unbroken x 5;  Rest 1 Min
21; 20;  17;  15;  15  - I did these with my feet on a 24'' box, I haven't really done many of these.  THey felt pretty good, my back and shoulders were feeling pretty tight at the end of this.  

D1.  Hollow Body Bentn Knee Rocks;  ASAP Unbroken x 4;  Rest 1 min
1:01;  0:45;  0:49;  0:55  - My core was worn out.  I was hoping to get more time each set but that was all that was there.

D2.  Arch Body Rocks;  ASAP Unbroken x 4;  Rest 1 min
1:07;  1:15;  1:05;  1:08  - These felt pretty good.  

P.M.

Row 500m @ 85%
Rest 2 min
x 6
1:38.7;  1:38.1;  1:37.9;  1:38.8;  1:38.0;  1:38.7 -  These felt pretty good, the last row got feeling  uncomfortable.

+
Row 2K @ 85%
Rest 1 min
x 2
7:21.4;  7:23.6  - These Felt good , they got tough though though.  

8-16-14

A.  Squat Clean;  7 Tough Singles;  Rest 90 sec
warm up to 225lbs;  2 @ 245lbs;  2 @ 255lbs;  2 @ 265lbs;  7 @ 175lbs  - These felt good, I'm glad that I made it through this time.  275 got tough but they all felt strong the pulls felt great.

B.  Front Squat;  20 Reps for Time @ 275lbs
3:41  -  I am happy with this, most sets were doubles with 2 triples mixed in.  my left groin got tight after but it is fine.

+
10 min AMRAP
2  KBS @ 2pood
2  Thrusters @ 95lbs
4  KBS
4  Thrusters
6
6
etc increasing by 2 per movement
Completed the round of 16  - Lower back and shoulders were feeling the burn the last 2-3 min of this.  Breathing never got out of control, and the transitions felt pretty good.  Thrusters were UB through the set of 12, all KBS were UB.