8-25-14

8-25-14

A.  Power Clean and Jerk;  Build to a Max
Warm Up to 185lbs;  205lbs;  215lbs;  225lbs;  235lbs;  245lbs;  255lbs;  265lbs;  275lbs  - I missed a few times on the PC at 275 I was just dropping awkwardly.  I got it and missed the jerk forward.  The next attempt I got - everything felt great. 

+
60 Powewr Clean and Jerk for Time @ 135lbs
6:52  - I was looking forward to this since I got the programming last week.  I did them all as singles and as soon as the bar settled I picked it up again.  This all felt good and I never gassed out or slowed down, that kinda makes me think that I could have gone faster or hit a few TnG reps.  

8-26-14

A.  Wall Facing Shoulder Taps;  AMRAP Unbroken x 4;  Rest 2 min
112;  71;  73;  75  - My triceps and traps were the limiter here, at least on the last 3 sets.  I'm not sore from yesterday but when I got upside-down I could definitely feel all those C&J.  

B.  FLR on Rings in External Rotation;  ASAP Unbroken x 3;  Rest 2 Min
1:35;  1:30;  1:15  - I like these, we do them a lot at the gym, holding that external rotation makes it a lot harder though.  

C.  l-Pull-Ups Supinated;  Accumulate 55 Perfect Reps
Complete  - These are feeling better.  I did the first 25 as singles and the last 30 as doubles.  My shoulders are feeling better activating before the PU while holding the L-sit.  

+
10 Rounds for Time:
5 Strict HSPU
5 Burpee
100m Run w Sandbag
13:27  - I was using a 50-60lb sand bag.  The first 5 rounds felt great, then my shoulders just caught fire.  All HSPU were UB, On the last 5 rounds I had to stop at the wall and just shake out my arms before I kicked up.  This was fun.  

8-27-14

A.M.

A.  Clean Pulls 5,5,5,3,3,3;  Rest 2 min
3 x 5 @ 275lbs,  3 @ 295,   2 x 3 @ 305  -  These felt pretty good, 305 started to feel slow so I stayed there.

B.  10 Power Snatch for Time @ 165lbs x 4;  Rest 3 min
0:56;  0:55;  0:55;  0:55  - These felt good.  I was playing around with doing TnG to start each set off.  the first set was 3 TnG with a double at the end.  The second was 4 TnG with a double to finish.  The third was 5 TnG w a double at the end.  And the last was 6 TnG with all singles.  

+
6 Sets:
8 TnG Deadlift @ 275lbs
Prowler Push (light) 20 sec @ 100%
Rest 2:30 min
Complete w a 45lb plate on the sled.  THese felt good, the DL felt better with each set and the prowlers got tougher.

+
6 Sets
8 TnG Power Clean 135-185lbs
Airdyne Sprint 20 sec @ 100%
Rest 2:30
 135lbs;  145lbs;  155lbs;  165lbs;  175lbs;  185lbs  - These felt pretty good the AD sprints got tough but I went hard.  We got our Assault Bike in but the monitor isn't working, so they are going to send us a replacement.  

P.M.

Run 16 min @ Z1 Continuous
Airdyne 16 min @ Z1 continuous
x 2 @ Z1
Complete  - This felt good.  It wasn't a prob;em to keep moving.  It was nice out I got a good sweat in.