10-3-14

10-3-14

A.M.

A.  Squat Snatch;  10 Singles bw 205lbs - 235lbs;  Rest 3 min
5 @ 205lbs;  2 @ 215lbs;  1 @ 220lbs;  1 @ 225lbs;  1 @ 235lbs  - THese felt pretty good, no real issue here.  I was kinda dragging this morning and just wasn't feeling it, I guess I was kinda used to having these past few days off - lol.  But physically I was feeling great.

B.  Hang Squat Clean;  5 UNbroken @ 205lbs - 225lbs;  Rest 3 min
2 @ 205lbs;  1 @ 215lbs;  2 @ 225lbs  - These felt good

C1.  1 1/4 Back Squat;  5 x 5;  Rests 10 sec
All @ 225lbs  - Again it was just one of those days, just kinda out of it.  The weight felt good and mechanics were solid.  

C2.  Seated Box Jumps;  1.1.1.1.1 x 5;  Step Down ;  Resst 3 min
All to a 30'' box  - These felt great, these were pretty fun

D.  Weighted Sorensen Hold with 45lbs;  1 Min Accumulated x 3;  Rest 2 min
Complete I did each set strait through.  These made my hamstrings and ass burn. 

P.M.

7 Rounds
16 Cal on Airdyne  -  8 Cal on Assault Bike
8 THrusters @ 115lbs
4 Bar Facing Burpee
9:49  - This got uncomfortable but was pretty fun.  All the monitors on our ADs were messing up so I had to use the Assault Bike.  I tried to look up what a good conversion would be online and 2 to 1 was pretty common.  All the thrusters were UB. This felt good

10-4-14

A.  Split Jerk;  Build to a Max
305lbs  - These were just feeling off today.  I kept looking up at the ceiling when I was finishing the lift causing me to catch the bar in front of me.  Also I wasn't splitting very well.  I didn't build up as well as I was hoping.  

B.  Drop to 85% of A and Perform 7 Singles;  Rest 2 min
Complete @ 260lbs  - These didn't feel great either.  I just didn't feel solid on these.  I was feeling it in my right shoulder, I was not catching the bar solid and was kinda pressing it out - I'm sure it was bc I wasn't dropping as well as I should have been in my split.  I got through it though.  

C1.  Wall Facing Shoulder Taps;  AMRAP x 4;  Rest 1 min
126;  114;  100;  93  - These felt good today

C2.  Archer Pull-Ups;  Accumulate 8 Reps / Side x 4;  Rest 3 Min
Complete  - I've never done these before, they felt good.  

D1.  Advanced Frog Stand Holds;  Accumulate 1 Min x 4;  Rest 1 Min
Complete  - These were tough for me to balance and hold for very long.  10 sec or so was pretty tough.  So I just practiced them for 2-3 min for each set.  

D2.  False Grip Ring Rows;  10-15 Reps x 4;  Rest 2 min
Complete  - These felt good.  I did 15 per set.  

+
Row Sprint 20 Sec @ 100%
Rest 2:10
x 5
114m;  115m;  118m;  117m;  115m  - I felt alright on these, I was recovered well before each row