2-3-14

2-3-14

A.M.

A.  Squat Clean Clusters 1.1.1 x 5;  Rest 20 Sec / 3 Min
215lbs;  225lbs;  235lbs;  245lbs;  255lbs - These felt good today, Strong pull and good catch.  I wasn't trying to push the weight today and focus mainly on technique and quality reps, finishing the second pull completely and pulling the bar back and catching it high .  I was happy with this today.

B1.  Thrusters 5 x 5; Rest 1 Min
155lbs; 165lns; 175lbs; 185lbs; 195lbs - These felt strong the last 2 reps at 195 got tough.

B2.  Muscle Ups;  6 for Time x 5; Rest 1 Min
0:20;  0:20;  0:20;  0:21;  0:23 - All were unbroken, these felt great 

C.  Front Squat; 3 x 3; Rest 2 Min
3 @ 225lbs;  3 @ 255lbs;  3 x 3 @ 275lbs - These felt strong and the position felt good.  My right hip has been acting funny the past few days right at my SI joint.  I have never had this before, it has been annoying first thing in the morning.  I just didn't want to push the weight and really focus on mechanics.  It didn't bother me at all today working out, but it was in my mind.  I have never been to a chiropractor but I am thinking about going, just to check it out.  

P.M.

For Time
50-40-30-20-10
Wall Balls
Hand Release Push-Ups
25-20-15-10-5
C2B Pull-Ups
17:33 - This was tougher on my shoulders than I expected.  The HRPU were the most difficult.  All WB were unbroken.  C2B felt pretty good today.  

2-4-14

Airdyne 10 min
Row 10 min
X 2 @ Z1 Pace
135 Cal
2310m
136 Cal
2460m
This felt good today - took my time just relaxed, stretched and enjoyed the Z1 effort work.

1-5-14

A.  Power Snatch Clusters 2.2.2 x 5;  Rest 20 sec / 3 min
135lbs;  145lbs;  155lbs;  165lbs;  175lbs;  185lbs- These felt pretty good today. 185 was tough for the last 2 sets, my feet were spread a bit wide.  

B.  Dead Lift; 3 x 3; Rest 2 Min.
365lbs;  385lbs;  395lbs - These felt okay positionally but they felt heavy.

+
Row Sprints 15 sec @ 100%; Rest 2:15 x 5
88m;  87m;  90m;  89m;  93m - These felt good as well.  I feel like with these and any other sprint that It takes me a few seconds to get to 100%

P.M.

3 Rounds for Time
15 Power Snatch @ 95lbs
15 Box Jumps @ 30''
5:51 - This was fun, everything felt good. The first set of snatches was unbroken then the rest were sets of 5 with short breaks.  The box jumps felt good, I would take a slight pause at the top- land and jump as quickly as possible.  They weren't true rebounds but they were quick.