A.M.
A. Banded Clean Pulls; 5,5,5,3,3,3; Rest 2 min
5 @ 135lbs; 5 @ 165lbs;d 5 @ 185lbs; 5 @ 205lbs; 5 @ 225lbs; 5 @ 245lbs; 3 @ 255lbs;
3 @ 265lbs; 3 @ 275lbs - These felt good today. I only went up in weight for the given reps that I could move the bar fairly quickly and end with a strong shrug.
B. TnG Power Snatch; AMRAP Unbroken @ 135lbs (1 attempt)
13 - I'm not super happy with this. I was wanting at least 15, and I could have probably made it - it was a mental lapse that kinda got me. My grip was the limiting factor here. My left thumb was slipping out, and a previous blister that is healing on the same thumb felt like it ripped again. Besides my grip it was my legs that I could feel it in next.
C. Weighted Back Extensions @ 3333; 6-8 x 5; Rest 2 min
8 @ 15lbs; 8 @ 25lbs; 8 @ 35lbs; 2 x 8 @ 45lbs - These felt good.
D. Seated Good Mornings; 8 - 10 x 5; Rest 2 min
2 x 10 @ 115lbs; 10 @ 125lbs; 10 @ 135lbs; 10 @ 145lbs - These felt good but are pretty tough. I like doing them bc I feel like my loser back and hamstring strength are my limiters on a lot of othings.
P.M.
For Time:
30 MUs
60 Strict HSPU
90 T2B
17:20 - This was fun but the last part of the hspu and the t2b got tough. I did the MUs in right at 4 min, I wasn't pushing it too hard here so that I could maintain a good pace throughout. The HSPU felt good. The last 10 were all doubles but everything before were in larger sets. My rest in-between sets was getting longer. The T2B started off in bigger sets of 15 and then down to 10. However at the end my breathing was messing with my kip and my sets got a lot smaller. This was a fun workout - Gabrielle got to do this with me, we had a good time.
10-14-14
A.M.
Row 10K for Time
37:37.3 - I'm happy with this. I completed my first 5K in 18:53. I just wanted to keep a good pace throughout. My 2K splits were 1:50.5 ; 1:55.2 ; 1:54.1 ; 1:53.8 ; 1:50.5.
P.M.
A. Banded Front Squat; 6 x 6; Rest 3 min
185lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs; 260lbs - It felt good to squat this afternoon, my legs weren't as tired as I expected them to be from the row earlier. I used 2 blue bands for all sets of squats.
B. Hang Squat Snatch Clusters 2.2.2 x 5; Rest 30 Sec/Rest 3 min
135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs - These felt good today as well, I could tell that my hips and lower back were getting tired at the end. I didn't drop the bar bw reps and I didn't have any failed reps.
+
5 Rounds for Time:
30 UB Wall Balls
10 Burpee Box Jumps @30''
12:04 - I could tell that my hips were fatigued as I was getting ready for this. The WB felt good. It was the BBJ that were the toughest and slowest part. Overall I'm happy with today.
10-15-14
A. Behind the Neck Push Press; 6 x 6; Rest 2 min
95lbs; 115lbs; 135lbs; 155lbs; 2 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs - THese felt pretty good today. I'm still not super comfortable with BTN so I did a several warm up sets.
B1. Weighted Pull-Up; 1-2 x 5; Rest 1 min
2 @ 53lbs; 2 @ 58lbs; 2 @ 63lbs; 2 @ 65.5lbs; 2 @ 70lbs; 1 @ 75lbs; 1 @ 80lbs; 1 @ 85lbs;
1 @ 90lbs; 1 @ 95lbs - These felt strong today, so I went for it. I'm pretty sure 95 is a PR. I finished my bench after 90lbs but I wanted to try 95.
B2. Bench Press; 3,3,3,2,2; Rest 1 min
3 @ 225lbs; 3 @ 245lbs; 3 @ 255lbs; 3 @ 265lbs; 2 @ 275lbs; 1 @ 280 and failed on my second rep. I had a few lighter warmup up sets with my pull-ups. I was almost there on my second rep at 280 but just stalled out.
C1. Wall Facing HS Hold; Accumulate 105 sec x 3; Rest 90 sec
Complete - All sets were 60sec rest 15 sec then 45sec. these felt good
C2. Bar Pull Overs; 8 Reps x 3; Rest 90 sec
Complete - All sets were 4 rest 4. These are fun
D. Muscle Ups; 5 On The Min for 8 Min
Complete - All UB, no issues here
E. Support Holds on Rings in External Rotation Bent Knee L-Sit; Accumulate 4 min for Quality
Complete - These are still pretty tough for me, but I can tell i'm improving. Getting into external rotation on my right arm was a little harder today.
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