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.
No comments:
Post a Comment