12-5-14
A.M.
A. Squat Snatch; 6 TnG Triples; Rest 90 Sec
3 @ 175lbs; 2 @ 180; 1 @ 185lbs - I took my Time warming up this morning, but at the heavier weight these just were feeling super heavy. I tossed and turned sleeping last night and was pretty tired when i started. Mechanically the movements felt solid. i just wasn't going to push it bc I knew that I had a lot more to this morning.
B. Front Rack Deficit Reverse Lunge 14 Alt'ing Steps x 5; Rest 2 min
2 @ 155lbs; 2 @ 165lbs; 175lbs - These felt good - well as good as they ever feel. I did them off of 2 plates stacked to 4''. Breathing was getting heavy on the last 3 sets after about the first 6. At 175 my left elbow was wanting to drop on the last 4 reps.
C. Heavy DB Power Snatch; 14 Heavy Alt'ing Reps x 5; Rest 75 sec
All @ 100lb DB - I was working at our south location today and my choices were 70 or 80lb KBs or 100 lb DB. I have never done the 100lb. These took a while, I prob didn't get the response that was intended, but once I started I wanted to complete them. I was having to rest on avg 10-15 sec bw reps. and I kept my free hand right close to the DB in case I got wobbly. I was worn out after these.
D. Hang Power Cleans; 3 on the Min for 6 min @ 215lbs
Complete - these felt pretty good. I was cautious of my lower back. I could feel my lower back doing TnG reps at a lighter weight so I did singles from 185 on. I did singled for the EMOM
P.M.
For Time:
100 Power Snatch @ 75lbs
100 Wall Balls
14:19 - This was fun, The snatches felt good, the WB got tough and I did 7 sets of 10. I started feeling my lower back in-between the workouts just a bit and spent some time stretching and mobilizing it before I got into this. I can tell that its getting a lot better but I still have it in the back of my mind to be safe.
12-6-14
A. Weighted Supinated Pull-up Clusters 1.1.1 x 5; Rest 20 sec/ 2 min
18lbs; 26lbs; 35lbs; 40lbs; 45lbs; 50lbs; 53lbs; 55.5lbs; 60lbs; 63lbs; 65.5lbs; 68lbs - THese felt solid today but I was hoping to get just a bit heavier today, my upper back and shoulders are sore today.
B. Feet Supported by Bands Tuck Planche Hold; Accumulate 1 min x 4; Rest as Need BW
Complete - These felt good
C. Tucked Ice Cream Makers; 12 Reps x 5; Rest 75sec
Complete - These felt good my shoulders were just fatigued.
D. HS Walk Tech Work 15 Min
Complete - This was fun as always.
+
3 Min Max Burpee
3 Min Max Rope Climb
3 Min DUs
54 burpees; 7 RC; 97 DUs - burpee and RC felt good, my arms just wouldn't work for the DUs. I did so many singles, doubles, and triples its was annoying. My biceps were burning. The RC felt good but again I could tell that I was fatigued. Fun workout and I'll get more next time
Saturday, December 6, 2014
Wednesday, December 3, 2014
12-1-14
12-1-14
A.M.
A. Power Clean x 1/ Hang Power Clean x 2 - Build to a Max for the Complex
Built up to 225 but I remembered the complex wrong and only did 1 HPC. They all felt good and I took my time building unto this weight. It felt good to be back moving a barbell around. And I was also wanting to warm my lower back up and test it out.
+
4 Rounds
400m Run
12 Power Snatch @ 115lbs
13:53 - This was fun. The 4th 400 was slow I just ran out of gas. However with each set of PS my TnG sets got bigger.
P.M.
60 Min Mobility Work
Complete
12-2-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy Pace
Complete - This was nice
+
45 Min Mobility Work
Complete
12-3-14
A.M.
A. Wall Facing Strict HSPU - Accumulate 50 Perfect Reps
Complete - These felt great
B. Side to Side Typewriter Pull Ups; Accumulate 40 Perfect Reps
Complete - These felt good as well
C1. Push Jerk; 5 UB 185 - 225lbs x 7; Rest 90 Sec
185 x 2; 205 x 2; 215lbs; 225lbs x 2; - These felt good today too. I was trying to do mostly TnG, I couldn't do it on 225
C2. Bar MUs; 5 UB x 7; Rest 90 Sec
Complete - all UB. I actually tore my thumb on these. Thats the first time I've ever done that.
D. Strict L to V's on Pull-Up Bar; Accumulate 40 Perfect Reps
Complete - No issue here, these felt good. I really enjoyed this morning
P.M.
For Time:
100 Push Press @ 95lbs
200 Double Unders
100 Cal on AD
16:33 - This hurt. The DUs were the worst, my stomach was getting real bubbly and I was having to break way more than i wanted, it was frustrating. I used the Assault Bike instead of the AD ( all our monitors are broken) - so I did 65 Cal,
A.M.
A. Power Clean x 1/ Hang Power Clean x 2 - Build to a Max for the Complex
Built up to 225 but I remembered the complex wrong and only did 1 HPC. They all felt good and I took my time building unto this weight. It felt good to be back moving a barbell around. And I was also wanting to warm my lower back up and test it out.
+
4 Rounds
400m Run
12 Power Snatch @ 115lbs
13:53 - This was fun. The 4th 400 was slow I just ran out of gas. However with each set of PS my TnG sets got bigger.
P.M.
60 Min Mobility Work
Complete
12-2-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy Pace
Complete - This was nice
+
45 Min Mobility Work
Complete
12-3-14
A.M.
A. Wall Facing Strict HSPU - Accumulate 50 Perfect Reps
Complete - These felt great
B. Side to Side Typewriter Pull Ups; Accumulate 40 Perfect Reps
Complete - These felt good as well
C1. Push Jerk; 5 UB 185 - 225lbs x 7; Rest 90 Sec
185 x 2; 205 x 2; 215lbs; 225lbs x 2; - These felt good today too. I was trying to do mostly TnG, I couldn't do it on 225
C2. Bar MUs; 5 UB x 7; Rest 90 Sec
Complete - all UB. I actually tore my thumb on these. Thats the first time I've ever done that.
D. Strict L to V's on Pull-Up Bar; Accumulate 40 Perfect Reps
Complete - No issue here, these felt good. I really enjoyed this morning
P.M.
For Time:
100 Push Press @ 95lbs
200 Double Unders
100 Cal on AD
16:33 - This hurt. The DUs were the worst, my stomach was getting real bubbly and I was having to break way more than i wanted, it was frustrating. I used the Assault Bike instead of the AD ( all our monitors are broken) - so I did 65 Cal,
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