1-13-14

1-13-14

A.  Squat Snatch x 1/ Hang Squat Snatch x 3/ OHS x 5 ; Rest 3 min x 5
2 @ 115lbs;  125lbs;  135lbs;  145lbs;  155lbs;  165lbs;  175lbs - These fel t pretty good today.  Keeping a good grip on the bar was the tough.  I could feel that my shoulders were feeling a bit taxed on the last set of OHS so I called it.  

B.  Thrusters;  100 for Time @ 95lbs ( 90 sec break each time you put down the bar)
9:37 -  I broke after 27/44/61/77.  The sets weren't as big as I was hoping.  This was tough, my shoulders were burning.  

+
10 min AMRAP
30 DUs
3 MUs
9 - This was pretty fun, i wanted 10 rounds.  I was on pace but my breathing on DUs started to get me in the 7th min or so.  I was having to take a break before each set.  DUs are getting alot better but but still need more work.  

1-14-14

10 Min Airdyne for Max Calories
236 Cal; 334 Avg Watt - This wasn't my best but it was tough.  I went out pretty hard the first 65-70 sec, I got 50 cal or so then my pace dropped a good bit.  My lungs were burning at the end.  

Rest 10 Min

Row 20 Min @ Z1
4541M - This was a easy row, it felt good to work out the AD

1-15-14

A.  Split Jerk; 15 Singles @ 85% 1RM; Rest 2 min
Complete at 255lbs - This felt heavy today.  I wasn't dropping very well.  After the 8th rep I was failing almost 1 to 1.  It was frustrating, but I got through it.

B.  Push Jerk TnG 6,6,6,6,6; Rest 3 min
135lbs;  155lbs; 165lbs;  175lbs;  285lbs;  205lbs - These felt pretty good I would have liked to have kept going but class was about to start.  My right shoulder got a bit unstable on one of the 195 TnG so I decided to call it.  I started fairly light to make sure all reps were really TnG

+
5 Min AMRAP
Power Clean @ 225lbs
--Rest 5 min--
10 Min AMRAP
10 Power Snatch @ 95lbs
10 Burpee
10 Box Jumps @ 24''
18 - I had no drive with my hips on this, the weight felt super heavy.  Not really happy with this score
+
5 + 6 - This felt pretty good, Nice and steady through the whole workout.