8-18-14

8-18-14

A.  Power Snatch; Build to a Tough Single
Warm Up to 155lbs;  2 @ 165lbs;  2 @ 175lbs;   2 @ 185lbs;  195lbs;  205lbs;  210lbs - These felt good today.  I took my time and had fun.  

+
Open Workout 14.3 (compare score to July)
131 reps  - This workout sucks!  I was warm and felt good starting out.  Through the BJ after the set of 225 I was moving fast.  This time I was doing box jumps instead of step ups - everything felt good.  Then at 275 about half way in my right lumbar locked up ( it did the same exact thing in July).  After that I was doing sets of 4 or less and even singles just to keep moving.  Doing this workout over outside of an 'open' atmosphere and trying to better my score is really tough.  When I feel my back lock up and that thought just passes through my head " don't hurt yourself " and there aren't 20+ people standing next to me yelling at me to push through, its hard to hold onto the bar.  I know that I'm just annoyed  - I wanted to do a lot better today.  Especially with the gains that I've seen lately in my DL.  


8-19-14

A.  Wall Facing Shoulder Taps;  AMRAP Unbroken x 3;  Rest 2 min
100;  80;  82  - I haven't done these in a while, I really like them.  We do them in our classes pretty regularly.  The toughest part about these today was my forearms getting tight and my right wrist starting to hurt.  Both of these are unusual for me.  I typically don't do them facing the wall, maybe that had something to do with it.

B.  Support Holds on Rings in External Rotations; ASAP UnBroken x 5;  Rest 90 sec
0:36;  0:30;  0:33;  0:25;  0:24  - I really don't have any basis for judging good times on this, but I would have guessed that they would have been better.  Again it was my right wrist that was bothering me on this.  It wasn't sharp, shooting or horrible , but I was trying to find a position that would make it more comfortable.  I was also feeling it in my anterior delt a good bit.  These were tougher than I expected.  

C.  L-Pull-Ups Supinated;  Accumulate 50 Perfect Reps
Complete  - These were tough, and I took my time doing them - Right under 19 min.  The actual pull-up feels good but its the start/bottom of the PU that is tough.  I'm glad that I had time to work on these.  They still need work though.  

+
10 Sets:
10 S2OH @ 165lbs
10 bar Facing Burpee
10 Cal Rowing
--Rest 2 Min--
1:46;  1:39;  1:38;  1:34;  1:34;  1:41;  1:31;  1:32;  1:24;  1:23  - These felt good.  The first few sets as always were a bit slower and I sped up as I went and got more comfortable with the transitions and when and where to push.  I like these workouts but I was worn out when I was done.  

8-20-14

A.M.

A.  Clean Pulls 5 x 5;  Rest 2 Min
135lbs;  185lbs;  225lbs;  2 @ 255lbs;  3 @ 275lbs  - THese felt good, I kept the weight light enough that I could move the bar fast w each rep.  

B.  Power Snatch x 1 / Hang Power Snatch x 1 / Hang Squat Snatch x 1 / Squat Snatch x 1;  1 Complete comples on the Min for 10 min ( light/moderate weight . Technical )
4 min @ 135lbs;  3 min @ 145lbs;  3 min @ 155lbs -  These felt good

+
5 Sets:
8 TnG Deadlift @ 275lbs
Prowler Push ( light) 20 sec @ 100%
Rest 2:30
Complete  - Prowler had 1 45lb plate on it, These got tough quick - but they felt strong

+
5 Sets:
8 TnG Power Clean @ 135-185lbs
Airdyne Sprint 20 Sec 2 100%
Rest 2:30
Complete  - 2 @ 155lbs;  3 @ 175lbs  - These felt good all sets were pretty tough.  I didn't get to get the  cal for each sprint.  Our AD's are all screwed up, the monitors keep cutting out on sprints .  However we do have  an assault bile ordered that should be in at the end of the week.  I'm stoked to get it in.  I was pushing the sprints and watching the wall clock.  

P.M.

Run 15 min @ Z1 Continuous
Airdyne 15 min @ Z1 Continuous
x 2 
Complete  - This was nice, I sweated my ass off.  Its super hot here and humid.  I love this kind of thing for time alone with my thoughts and just to relax from everything else going on in life.  Its a nice way to end the day.