12-6-13

12-6-13

A.M.

A.  Squat Snatch;  Build to a tough Single
Warm up to 165lbs;  2 @ 175lbs;  185lbs;  195lbs;  205lbs;  215lbs;  1 x (F) @ 225lbs;
1 @ 230lbs - PR!  Finally, the pull and catch felt smooth and solid.  I tried for 235 and just missed the catch, the pull felt strong.

B.  10 Singles @ 85%1RM;  Rest 90 sec
Complete w 195lbs - These felt good, solid and clean.  

C.  Front Squat;  7,1,7,1,7,1;  Rest 3:30
7 @ 225lbs;  1 @ 275lbs;  7 @ 245lbs;  1 @ 295lbs;  7 @ 265lbs;  1 @ 310lbs - Again this felt good today, I got heavier than I expected.  310 might have been a PR, It was heavy and I struggled coming up.  I feel like my knees and hips drove evenly without any major shifts.  I know that I didn't get ass to ankle so I don't feel like I should count it as a true PR.  But I was still stoked.  It feels like adding mor carbs to my diet is helping, I wasn't drained or dragging after this.  I am pretty gassy though.  

+
For Time
30 Squat Cleans @ 95lbs
600m Row
30 Squat Snatch @ 95lbs
9:26 - This was tougher than I thought, my quads were blown up.  I was only getting doubles on the snatches with more rest than I wanted between reps.  

12-7-13

A.  Split Jerk; 1,1,1,1,1,1;  Rest 3 min
Warm up to 215lbs;  2 @ 225lbs;  235lbs;  245lbs;  255lbs;  265lbs - My shoulders were feeling it this morning, I felt loose but my muscles were just fatigued.  265 didn't feel great so I decided to call it here.

B.  Weighted Chin-Up Clusters 1.1.1.1.1 x 5;  Rest 20 sec/ 3 min
35lbs;  40lbs;  45lbs;  53lbs;  58lbs;  63lbs;  68lbs;  73lbs - These felt good today better than they did the last time I did them.  73 there was a bit of a kip.  

C1.  Weighted Ring Dips;  4-5 x 5;  Rest 2 min
5 @ 53lbs;  5 @ 58lbs;  5 @ 63lbs;  5 @ 68lbs;  5 @ 73lbs - These felt good

C2.  Bent Over Single Arm DB Rows;  4-6 x 5;  Rest 2 min
6 @ 70lbs;  2 x 6 @ 80lbs;  2 x 6 @ 88lbs - I had to use KB for these, 6 per arm for all sets.  Controlled reps for all sets I could have gone up in weight but thats all we had.

P.M.

For Time
30 C2B Pull-Ups
50 Burpee
30 C2B Pull-Ups
6:27 - This felt pretty good.  The first set of C2B were unbroken, the burpee were steady and pretty fast and smooth, breathing was controlled.  The second set of C2B were pretty broken sets of 4-6.