10-31-14
A.M.
A. Squat Snatch; build to a Tough Single
Warmed up to 185lbs; 195lbs; 205lbs; 210lbs; 215lbs; 220lbs; (F) @ 225lbs - I didn't get as far along as I was wanting. The weights felt good pulling off of the floor,the center of my left hand where I tore on the BMUs was really tender on the catch, and I know I was compensating and that threw me off.
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For Time:
100 DUs
20 Squat Snatch @ 155lbs
20 Squat Clean @ 225lbs
20 back Squat @ 275lbs
100 DUs
23:05 - I'm not happy with this at all. I just don't feel like this was a good effort on my part. My back tightened up on the SC and another calace started to tear off during the snatch and cleans. I enjoyed the workout I just feel like I should have gone faster. But I still got a good workout.
P.M.
30-20-10
T2B
Bar Facing Burpee
Push Press @ 95lbs
9:51 - This felt good, I held a steady pace throughout. The T2B were UB, burpee were smooth, and the PP were in sets of 10 with short rest - 3 breaths. I never got gassed, my shoulders were a bit tired but not too bad.
11-1-14
A. Weighted Pull-Up; Build to a 3RM
26; 35; 40; 45; 50; 53; 58; 60lbs - My hand was pretty tender today so I used gymnastic grips for these. They felt pretty good today
B1. Wall Facing Strict HSPU; Accumulate 12 Perfect Reps x 5; Rest 1 min
Complete - These felt good the first 3 sets were UB and I broke once on the last 2
B2. Bar Pull-Overs; 6 Reps x 5; Rest 1 min
Complete - These were fun as always, again I had to use gymnastic grips to comer the rips in my left hand. I don't like using them but I didn't want to make them any worse
C. Advanced Frog Stand Hold Tech Work - 15 min
Complete - These are feeling a lot better, I can consistently get 20 - 30sec at a time
D. HS Walk Tech Work - 15 min
Comlete - These felt great
E. Russian Dips; Accumulate 50 Perfect Reps
Complete - These felt good again today
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Airdyne 15 min Easy ( DU Tech Work Interspersed into the 15 min)
Complete - This was a nice end to the morning, finished up feeling good
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