11-3-14

11-3-14

A.M.

A.  Hang Power Clean;  Build to a Max
265lbs  -  This Rep was ugly.  I took a lot more time this morning warming up, however when I got up to 225lbs the right side of my back started to tighten up again.  This is the same thing that happened last week on these.  It was catching the bar that was hurting so I started to hesitate expecting the pain.  Ryan was watching me on 255 and he said that I only dropped to receive the bar maybe 2-3 inches.  THis is just annoying bc I know that I have more in me.

B.  Banded Clean Pulls;  2,2,2,1,1,1;  Rest 2 min
2 @ 245lbs;  2 @ 265lbs;  2 @ 285lbs;  295lbs;  305lbs;  315lbs  - These felt pretty bad too - 305 and 315 were pretty slow.  I wore a belt but I could still feel my back and just having that in my head didn't help.

+
4 Rounds
15 Hang Power Cleans @ 185lbs
15 Box Jumps @ 24''
60 DUs
16:54  - I took this as more of a skill session rather than pushing for time.  185 felt good it was just doing them fast that was bothering my back.   So I focused on good form and quality, the pulls were all from mid thigh to high hang with not much of a dip for the catch.  Box jumps were step downs - rebounding didn't feel good.  The DUs felt really smooth though.  I still got a good workout in.

P.M.

For Time:
10 MU Buy-in
…
21-15-9
Thrusters @ 115lbs
C2B Pull-Ups
…
10 MU buy-out 
10:21  - I'm just not on today, I'm n to happy with this workout but i got through it.  My back was still pretty tight and warming up the thrustersI wasn't sure how it would all go.  They got feeling better though.  The first set of MUs were UB.  The last set were killer.  I failed on my first attempt gave myself a few breaths and got back to it - 3/3/4.  The C2B were tough as well, I really need to get better at bigger sets of these.  Today wasn't the best but I was not going to give up on it.

11-4-14

Airdyne 15 min
Run 15 min
x 2 
all @ easy pace
Complete  - This felt great, the weather is beautiful today.  My back is feeling much better today - not really tight at all

+
45 min Mobility work
Complete - Spent a lot of time on my back

11-5-14

A.  Push Press;  Build to a  5RM
95lbs;  115lbs;  125lbs;  135lbs;  145lbs;  155lbs;  165lbs;  175lbs;  185lbs;  195lbs;  205lbs;  215lbs;  
4 @ 220lbs  - These felt pretty good today, I only attempted 220 once and I just barely missed the last rep.
B.  Bar MUs;  30 for Time (each time you break perform 30 UB DUs)
4:49 - I broke it up as 10/8/7/5.  My arms felt fatigued on this, I was hoping to only break twice.  The DUs felt good no issue here.  

+
For Time:
75 Power Snatch @ 75lbs
150 Wall balls
13:27  - This was tough but pretty fun.  I finished the Snatch in 5:31, I paced this a bit so I wouldn't blow up my legs for the WB.  The WB were the toughest part - they took longer than I was hoping for.  It was a good session and now its time for some food.