2-10-14

2-10-14

A.M.

A.  Squat Clean; Build to A Max
Warm Up to 205lbs;  225lbs;  235lbs;  245lbs;  255lbs;  275lbs - This felt good today, I've been trying to hit this weight for the past few months.  I'm stoked about this, the weight has felt good its just been finishing the second pull and catching the weight back over my heels that has been the trouble.  It felt good today.  I didn't try to go up in weight because I knew that I had alot more work ahead.  There will be more to come.  

B1.  Thrusters 5 x 3;  Rest 1 min
185lbs;  2 x 3 @ 205lbs;  Failed on the 3rd rep @ 215lbs;  205lbs

B2.  Muscle Ups; 7 for Time;  Rest 2 min
0:23;  0:22;  0:23;  0:24;  0:24 - These felt good today.  All were unbroken

C.  Front Squat;  3,32,2; Rest 2 min
3 @ 225lbs;  3 @ 255lbs;  3 @ 275lbs;  3 @ 285lbs;  2 x 2 @ 295lbs - These felt pretty good today, I didn't go crazy heavy but the reps were controlled and quality.  

P.M.

4 min AMRAP
15 Thrusters @ 115lbs
15 C2B Pull-Ups
--Rest 2 min--
4 min AMRAP
15 Thrusters @ 95lbs
15 C2B Pull-Ups
--Rest 2 min--
4 min AMRAP
15 OHS @ 65lbs
15 C2B Pull-Ups
2+5 - The thrusters felt good the first set was UB then three sets of 5 for the second.  The C2B felt pretty good.  The second set got tough.  

2+6 - The thrusters felt good but the C2B were getting tough.

2+18 - OHS felt great I was moving fast.  The C2B were getting tough, I was getting pretty gassed and breaking the C2B too much.  

2-11-14

Airdyne 12 min
Row 12 min
X 2 @ Z1 Pace
AD1 -182 Avg W; 163 Cal
Row1 - 2889M
AD2 - 186 Avg W; 166 Cal
Row2 - 2992M

2-12-14

A.M.

A.  Power Snatch Clusters 1.1.1 x 3; Rest 20 sec / 3 min
155lbs;  175lbs;  185lbs;  195lbs;  200lbs - These felt good -  I was catching the bar hight - no missed reps

B.  Dewad Lift; 3,3,2,2; Rest 2 min
3 @ 225lbs;  3 @ 275lbs;  3 @ 315lbs;  3 @ 365lbs;  3 @ 385lbs;  3 @ 395lbs;  2 @ 400lbs;
1 @ 400lbs failed on the second rep. - However these were feeling better today. After the first set at 400 I was feeling pretty taxed I had to fight for the second rep.  I wanted to move up in weight 5 more lbs but I 2 min was feeling pretty short, so I went for 400 again and only got 1 rep.  DL still need work but they are getting better.

+
Row Sprints 15 sec @ 100% rest 2:15 x 6
90m;  90m;  91m;  90m;  90m;  91m - These felt good, I'm mot sure if is good or not I still feel like It takes me a bit to really get pace down.  

P.M.

21-15-9
Deadlift @ 225lbs
Box Jumps @ 24''
4:07 - My lower back was tight on this.  I had to break on the set of 15 and 9 bc of my back.  I wanted to move faster but... my back was feeling it.  The transitions were fast though.