10-27-14

10-27-14

A.  Hang Power Clean;  Build to A Max
265lbs  - I'm okay with this but not too happy.  I was really hoping to get 275-280 if not a bit more.  The mechanics just weren't feeling "on" today.  The weight felt good It just wasn't feeling right. I feel like I was expecting the bar to travel further up my leg at full extension - like it would for a snatch - and  when it didn't my brain would say that's not a good pull, making the lift a lot harder than it should. I know that probably doesn't make much sense.  That being said I was just feeling rusty - lol

B.  Banded Clean pulls;  3,3,3,2,2,2;  Rest 2 min
3 @ 225lbs;  3 @ 255lbs;  3 @ 265lbs;  3 @ 275lbs;  3 x 2 @ 285lbs  - These felt pretty good The last set at 285 started to feel slow.

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2-4-6-8-10-8-6-4-2
Deadlift @ 225lbs
Burpee Box Jumps @ 30''
8:14  - This felt pretty good all DL were UB and most of the BJ were step downs. The right side of my lower back started to get tight about half way through, but I think that was more from the step downs more than anything.  

P.M.

20 Min AMRAP
10 Thrusters @ 175lbs
10 MUs
10 Cal Rowing
30 DUs
4+2  - This was fun but pretty tough.  After my morning session I ate rested coached class and stretched, in all a little less than 3 hours before i started this.  In that time my right lower back kept getting tighter.  I warmed it up well before starting the workout but I was still a bit nervous.  After the first set of thrusters I didn't think about or even notice it again.  Thrusters were the slowest part here, the first set was UB, the others were 4/3/3.  The MUs were only tough bc of breathing, The first set was 5/3/2 and the last 3 sets pretty much followed the thruster rep scheme 4/3/3.  

10-28-14

Airdyne 15 min
Run 15 min
x 2
All @ Easy pace
Complete  - This was nice, the weather is perfect here today.  My upper back is pretty sore from yesterday and this was perfect.  

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45 min Mobility
Complete

10-29-14

A.  Push Press Clusters 5.5.5 x 5;  Rest 45 sec / 4 min
95lbs;  115lbs;  135lbs;  145lbs;  155lbs;  165lbs;  175lbs;  185lbs;  195lbs;  200lbs  - These felt pretty good today once I got warmed up.  My upper back and shoulders were a bit tight at first so I just started light and worked my way up.  

B. Bar MUs;  12 for Time x 3;  Rest 3 min
0:43;  0:42;  1:20  - My shoulders were feeling it here, my first few for warmups felt really slow.  The first 2 sets felt good,  The 11th and 12th rep got slower taking a rest up top before each.  On the last set my hand ripped on the 10th rep.  I dropped pulled the skin off and chalked it before jumping up to complete the last 2.  

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4 Rounds
40 UB Wall Balls
20 UB Hang Power Snatch @ 75lbs
10 Strict HSPU
This was tough my shoulders were fried after the first round.  The WB were the toughest part, the last 10 were mental just pushing through.  The last set of HSPU was really tough as well.