Saturday, November 16, 2013
Thursday, November 14, 2013
5 Rounds @ 85% (sustainable pace)
10 Squat Cleans @ 155
10 Thrusters @ 115
Rest 3min b/t rounds
**20g carbs + 10g BCAA’s, sip b/t rounds
Sets of 2 squat clean, UB thruster
All single squat clean, UB thruster
Singles, 5,5. On second set of 5 had to rest in rack after 3.
This was tough on wind and low back as it went along. Rack rack rack
A. Power Snatch - Build to 1RM
185 this is a PR. Went up easy, then 190 wouldn't go up at all.
B. Power Clean - Build to 1RM
255, this is down 10 from early September. Hit 255 on 2nd try. Missed 265 2x.
Airdyne 60sec @ 85%
Airdyne 30sec @ 50%
**20g carbs + 10g BCAA’s during AD
Total avg watts: 234
Avg watts 85 1st 10 min: 311
2nd 10 min: 287
3rd 10 min: 287
This was toughest from minute 13-17.
Tuesday, November 12, 2013
A1. Wtd. Ring Dip - build to 1RM; rest as needed
132, this is a PR. I don't have a previous 1RM but whatever it was, I just crushed it. The only previous record I have is 5x5 w 26#.
A2. Wtd. Pull-up - build to 1RM; rest as needed
117, this is down 9# from my pr on 8/29/13.
B. Strict Muscle-up - 6 x 4; rest 90sec
All UB. This was good.
C1. C2B Pull-up - 5 x 12 for time; rest 45sec
15sec every round except 14 on last
C2. Ring Dip - 5 x 12 for time; rest 45sec
13 sec every round except 12 on 3rd and 14 on last
7 Rounds @ 85%
14 Deadlift @ 155#
14 Box Jumps @ 20”
UB on all DL, only broke on box jumps cu lost balance.
Felt low back some but not like I expected. Started to feel what "right" should feel like.
**Focus on eccentric mechanics on DL & “dropping” hips back before leaving the box
Sunday, November 10, 2013
A. Wall Facing KB Goblet Squat - 10 x 5; rest 90sec (feet no more than 2” away from wall; heaviest KB possible, mobilize groin between sets & focus on squatting between your feet)
This was very hard. Didn't get a full rep and used 53 hanging between legs.
B. Squat Clean - 5 x 22.214.171.124.2; rest 20sec + 3min (use 185+)
205x3 sets and 295x2 sets. Failed 2nd rep of 4th cluster of 4th set. This was tough, last 4 reps of each set especially.
C. Push Jerk - 50 reps for time @ 135# (use jerk blocks)
Did 10,7,5,3,5,5,4,3,3,3,2. This was harder than I thought it would be. My left shoulder has hurt all afternoon adjusting people.
Row - 10 x 150m @ 100%; rest 90sec
**20g carbs + 10g BCAA during rows
Didn't get to these, ran out of time. Will try and get them in tonight. If not ill make them up this week.