10-24-14

10-24-14

A.  Squat Snatch:  Build to A Tough Single
Warm Up to 175lbs;  185lbs;  195lbs;  205lbs;  215lbs;  225lbs; (F) @ 235lbs  - I felt great up to 215 today, then just the catch overhead was just off.  The weight felt good it was just the catch.  I was pumped last night when I got the programming, I was excited to see how the banded pulls and seated good mornings helped out.  I got kinda frustrated but it is what it is and I'll just wait until nest Fri.  

+
5 Rounds for Time:
6 Hang Squat Clean @ 205lbs
6 Burpee MUs
11:49  - This was tougher than I thought it world be.  I was gassed in the middle of the second round.  I did all the HSC UB.  It was the breathing on the MUs that got to me here.  The HSC got tough on the last 2 rounds but jumping up and grabbing the rings was the worst, mentally I just didn't want to - I had to just force myself.  

P.M.

5 Sets:
16 OHS @ 95lbs
12 C2B Pull-Ups
8 OHS @ 95lbs
4 C2B Pull-Ups
1:24;  1:15;  1:13;  1:09;  1:09  - I liked these.  As usual it took me a few rounds to get my times where I was happy with efficiency and transitions.  Everything was UB.  I have come to realize that on workouts like these I have a real hard time coming out at 100%.  Subconsciously and probably consciously I don't want to burn out and crash the rest of the workout.  With interval workouts like this I have time to think and figure out how I can be more efficient, I guess its  a good thing - regardless thats what I tend to do.  

10-25-14

A.  Split jerk;  5 Tough Singles;  Rest 2 min
185lbs;  205lbs;  225lbs;  245lbs;  2 @ 265lbs;  2 @ 275lbs;  285lbs  - These felt pretty good today, I did them off of the rack rather than off of the blocks.  I warmed up pretty well with several reps at each weight up to 265.  

B1.  Wall Facing Strict HSPU;  Accumulate 10 Perfect Reps x 5;  Rest 1 min
Complete all UB sets.  These felt good, I kept a good hollow body and my toes pointed.

B2.  Bar Pull Overs;  5 Reps x 5;  Rest 1 min
Complete all UB sets  - no issues here

C.  Advanced Frog Stand Hold Tech Work;  15 min
Complete  - These are feeling a lot better

D.  Russian Dips;  Accumulate 40 Perfect Reps
Complete  - These felt good, I've never really done these before.  These were fun

+
Airdyne 5 min for Max Cal
89 Cal;  2.2 Miles - I did this on the assault bike.  This however was not fun  lol