Saturday, December 14, 2013
A. RDL @3011 - 4 x 5-6 (moderate); rest 90sec
205, should've gone heavier
B. Walking Lunge - 4 x 24 steps @ 115; rest 90sec
7min AMRAP@ 85%
10 BJ @ 20”
Rest 2min b/t rounds
1:55.5 row pace. Avg hr: 161, max 172/min 118, cal 145
1:55.4 row pace. Avg hr: 164, max 175/min 116, cal 150.
1:55.0 row pace. Avg hr 166, max 177/min 116, cal 153.
This was good work. I felt strong and even throughout.
Friday, December 13, 2013
A. Squat Snatch - build to 1RM; rest as needed
Hit 195 on 2nd try. Missed 200 4x. Getting it back there well, just need left elbow to lock out like a man.
Squat Clean - 220.127.116.11.1 @ 205
Jerk - 18.104.22.168.1 @ 205
This was tough, the last 2 reps on each every set were rough. Push jerked first 3 reps then split the rest.
OHS @ 95
UB OHS, hspu were 8,7 then 4,4,4 then 3,2,2,2.
Wednesday, December 11, 2013
A. Power Snatch - 5 x 22.214.171.124 @ 165#; rest 20sec + 3min
Had 5 misses total. 3 in first set out front. Bad.
B. Muscle-up - 3UB E30s for 12 sets
No prob. Last rep on last two sets I needed to kip the dip.
C. C2B Butterfly - 5UB E30s for 14 sets
No prob except form
Tuesday, December 10, 2013
A. Squat Clean - build to 1RM; rest as needed
Failed 255 2x. Hit it last week. Travel and poor sleep are the difference this week.
B. Back Squat - 5 x 6 @ 90% of 5RM; rest 90sec
Last 2 reps were tough each. Cutting rest between makes a big difference in difficulty
C.PPx1+SJx3 - build to max of complex; rest as needed
New PP PR. Tried 225 twice and couldn't pp it.
D. 2arm DB Neutral Girp Press - 5 x 5-6; rest as needed
This is the best it's felt so far. All 6s UB