11-14-14

11-14-14

A.  Squat Snatch;  Build to A 3RM TnG
95lbs;  115lbs;  135lbs;  155lbs;  175lbs;  185lbs;  190lbs;  195lbs;  200lbs;  205lbs  - These felt great today.  I really didn't have any missed reps, my grip was giving out on the 3rd rep at the last few weights - I had to catch the bar after the 2nd rep and re-grip.

B.  hang Squat Snatch;  30 for Time @ 115lbs
3:07  - This felt pretty good, my grip was the biggest limiter on getting bigger sets.  My back started to get a bit tight at the end but not too bad.  

C.  Front Squat @ 5030 x 5;  Rest 2 min
2 x 6 @ 115lbs;  2 x 6 @ 135lbs;  6 @ 145lbs;  6 @ 155lbs;  6 @ 165lbs  - These didn't feel that great on my back.  Its that first 3-4 inches of the squat that tighten it up.  The loading of hamstrings and lower back - the same as going into a HPC. I wasn't sure if I should do these so I started light and after a few sets they felt okay - I didn't want to push it too much though.

D.  Weighted Back Extensions;  10-12 x 4;  Rest 2 min
4 x 12 @ 45lbs  - These felt good and actually made my back feel better for a bit.

P.M.

12 Min AMRAP
50 T2B
50 Burpee
50 Box Jumps @ 24''
50 HSPU
1 + 16  - This was fun.  The box jumps were the toughest part here.  I stayed consistent throughout, they weren't really rebounding but as soon as I landed I loaded and jumped again.  The HSPU got tough at the end.  

11-15-14

A.  Weighted Supinated Pull-Up;  Build to a 1 RM
18lbs;  28lbs;  35lbs;  40lbs;  45lbs;  50lbs;  53lbs;  58lbs;  63lbs;  68lbs;  70lbs;  72.5lbs;  75lbs;
77.5lbs;  80lbs;  82.5lbs;  85lbs;  87.5lbs  - These felt pretty good today.  It was super cold in the gym today and the PU bar was cold - lol.  I feel these in my elbows.  It took me a few min to get them warmed up and feeling good - it was especially my left elbow on the medial side.  

B.  Freestanding HS Hold Tech Work 15 min
These felt real good today

C.  Skin the Cats;  10 Reps x 5;  Rest 90 sec
Complete  - These felt good today.  I did the first set strait through and the other 4 as 2 sets of 5.  I was going through these faster on each rep than I was last week in order to do bigger sets.  

D.  Tucked Planche Hold;  45 Sec x 5;  Rest 90 Sec
Complete  - The last 10 sec or so got tough on these.  

E.  HS Walk Tech Work 15 min
These felt good today

F.  Pendlay Rows;  6-8 x 4;  Rest 2 min
2 x 8 @ 115lbs;  2 x 8 @ 135lbs;  8 @ 155lbs;  8 @ 175lbs  - These felt pretty good - kinda started to feel these in my back.  Not bad or painful its probably more in my head than anything.