11-21-14

11-21-14

A.M.

A.  Squat Snatch;  6 TnG Triples; Rest 90 sec
115lbs;  135lbs;  145lbs;  155lbs;  165lbs;  3 @ 175lbs;  3 @ 185lbs  - These felt really good today, no failed reps.

B.  Front Rack Deficit Reverse Lunge 20 Alternating Steps x 5;  Rest 2 min
Complete all sets @ 155lbs from a 4 1/2 inch riser.  This was killer.  I had to break on the last 2 sets, I did them both 14/6.  Breathing was really tough and the rest time was getting too short at the end.  I probably should have dropped weight but I wanted to finish what I started.

C.  Heavy DB Power Snatch;  14 Heavy Alternating Reps x 5;  Rest 90 sec
Complete all with a 70lb DB.  These felt good each set was taking about 50 sec.  That was the biggest DB that we had at the Gym.

D.  Hang Power Clean;  3 on the Min for 6 min @ 205lbs
Complete  - My lower back started to get tight as I was warming up for these.  It got better as I was going, but these didn't feel that great.  They ended up feeling a lot heavier than they should have.  Also I tried these wearing a belt.  I never really do this and the buckle was getting in the way.  

P.M.

10--> 1
Unbroken Power Snatch @ 95lbs
20-18-16-14-12-10-8-6-4-2
Unbroken Wall Balls
10:39  - I had to take this slow, after my A.M. session I coached the lunch class and my right side of my back just kept tightening up.  Its not like a bad hurt feeling its just a tight muscle and it is just annoying - bending over or twisting.  I stretched and warmed up my back as best as I could before this workout, the movements felt good as long as I was in a good position, so I just moved through methodically.  Everything was UB.  I can tell it is getting better, I'm going to work on it her in just a bit.  

11-22-14

A.  Weighted Supinated Pull-Up Clusters 2.2.2 x 5;  Rest 20 Sec/ rest 2 min
18lbs;  23lbs;  26lbs;  31lbs;  35lbs;  37.5lbs;  40lbs;  42.5lbs;  45lbs;  47.5lbs;  50lbs;  52.5lbs  - These felt good today.  I wanted to work my way up slowly and get more reps in.  It also feels better on my left elbow not to make big jumps and getting more reps on it.  
B.  Feet Supported by bands Tuck Planche Hold;  Accumulate 1 min x 3;  Rest as Needed bw
Complete  - These felt good - the last 10-15 sec got tough
C.  Tucked Ice Cream Makers;  12 Reps x 5;  Rest 90 Sec
Complete  - These felt good and were pretty fun.  I couldn't make it more than 5 at a time though. The last 3 sets were 3s, 2s, and 1s.  
D.   HS Walk Tech Work 15 min
Complete
+
30 Sec Max Rep C2B
30 Sec Max Rep Burpee
Rest 1 min
x 4 
       C2B      Burpee
1.    16          13
2.    17          10
3.    15          11
4.    14          12
These got tough quick but they felt a lot better than I was expecting.  I started each set doing butterfly C2B then switched to kipping after about 10 reps, the 4th set I got out of rhythm after the 6th or 7th rep.