9-12-14
A.M.
A. Squat Snatch; 15 Singles @ 80-90% 1RM; Rest 2 min
Warmed up to 190lbs I took my time and was feeling good. 3 @ 195lbs; 4 @ 200lbs;
3 @ 205lbs; 5 @ 210lbs - These felt great
B. Back Squat; Build to a 7RM
7 @ 225lbs; 7 @ 255lbs; 7 @ 275lbs; 3 @ 295lbs; 7 @ 315lbs; 7 @ 335lbs - These felt pretty good today. 335 was slow and I really struggled on the last 2 reps.
+
6 min AMRAP
3 THruster @ 135lbs
3 C2B Pull-Ups
6 Thrusters
6 C2B
9
9
…etc
12 + 17 - I'm not too happy with this one. I hit a wall at 4 min in. I don't know if I hadn't eaten enough or what, but I could just feel it happen.
P.M.
15 min AMRAP
800m Run
30 Burpee Box Jump Overs @ 24''
60 Wall Balls
90 DUs
1 + 800m - I finished my run at 14:57, lol and I only had time to make it over to my box. The wall balls got to me. I still didn't feel 100%, still a bit sluggish after this morning. I don't know what to chalk it up to I got 8 hours of rest last night and I thought that i ate well yesterday. Just one of those days. I feel good now and I felt good in the workout just felt slow. It is super hot, sunny, and muggy today.
9-13-14
A.M.
For Time:
30 Clean & Jerks @ 135lbs
20 Clean & Jerks @ 195lbs
10 Clean & Jerks @ 235lbs
13:19 - This felt good, I paced the first 30, and the 20 felt good. 235 felt pretty good I had to take longer rest between the reps, the jerk were the hardest part. I feel pretty good about this, probably could have gone a bit faster but I wanted to make sure everything was smooth and clean.
Rest 10 min
+
Row 1 K for Time
3:10.6 - This was painful as always. The first 500m felt pretty good, my breathing felt under control the whole time. It was my sass and hamstrings that were on fire today from the BS yesterday. I'm happy with this time though.
P.M.
Swim 1 K Time Trial
23:13 - This was fun, this was the first time that I have ever swam for time. The pool was 25m so I did 20 laps down and back, I would free style 50m then Brest stroke 50m. I tried not to take breaks any longer than a breath or two. It did feel a bit different knowing that I had a clock running.
9-13-14
A.M.
For Time:
30 Clean & Jerks @ 135lbs
20 Clean & Jerks @ 195lbs
10 Clean & Jerks @ 235lbs
13:19 - This felt good, I paced the first 30, and the 20 felt good. 235 felt pretty good I had to take longer rest between the reps, the jerk were the hardest part. I feel pretty good about this, probably could have gone a bit faster but I wanted to make sure everything was smooth and clean.
Rest 10 min
+
Row 1 K for Time
3:10.6 - This was painful as always. The first 500m felt pretty good, my breathing felt under control the whole time. It was my sass and hamstrings that were on fire today from the BS yesterday. I'm happy with this time though.
P.M.
Swim 1 K Time Trial
23:13 - This was fun, this was the first time that I have ever swam for time. The pool was 25m so I did 20 laps down and back, I would free style 50m then Brest stroke 50m. I tried not to take breaks any longer than a breath or two. It did feel a bit different knowing that I had a clock running.
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