8/30/14

IS Strength
+
A. Hng Squat Clean x1 + Squat Clean x1 - in 5 sets, build to a tough complex; rest 2:30

155, 175, 195, 215, 225 (failed 2nd rep due to 100 wb)

B. Seated DB 2arm Neutral Grip Press @31x3 - 4 x 6-8 tough reps; rest 90sec

30, 45, 45, 45

Did 6 reps each time, no pain, left trap got a little tight

C. DB 1arm Trap 3-Raise - 3 x 12-15; rest 30sec b/t arms

5, 5, 15

Tough at 15 but no pain, jUst a little tight on left

D. Seated DB 2arm Cuban Presses @5131 - 3 x 12-15; rest 60sec

5#, did sets of 5. Internal rotation definitely needs work

No pain anywhere, just tight left trap

8/28/14

CS Activation

+

For time:

100 Wallball @ 20#

100 Burpees

100 KB Swings @ 53#

Time: 18:43

Wb: 3:57

Burpee: 8:44

Kbs: 6:02

Wb was 25 rest 10. 

Burpees were 20 rest 10, 20 rest 20, then all 10 rest 15.

Kbs were 10 rest 13. Last 30 were tough on grip.

+

Row - 3k for time

Time: 11:48

Was real mental after first 1000m. Goal was sub 2 min pace. Did that with good last 500. Middle 1000 was around 2:02 pace.

8/28/14

30 min z1 row

6801m

Flipped today and tomorrow to get one more day of easy on neck before 100s wod. 

Not doing HQ team comp

8/27/14

IS Strength

A. Push Jerk - build to tough TnG 5; rest as needed

95, 115, 135, 135, 135

I'm encouraged by this. No pain, right trap feels a little tight but no pain.

B. Clean & Jerk - AMRAP UB TnG reps @ 80% of "A"; rest 4min x2

8x95, 5x115, 5x115

Reps felt good. No pain. Just wanted to test it a little today, not push it at all. This really light work helped a lot on technique focus, ESP on jerks

+

For time:

15-10-5

UB Deadlift @ 245#

Box Jump @ 24"

Rest 10min

x2

R1: 2:18

R2: 2:34

Worse than it look on paper. 10 set of box jumps sneaks up on u

8/26/14

35 min z1 airdyne

25 min mobility

8/25/14

CS Activation

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A. Squat Snatch - 7 singles @ 175#; rest 90sec

Neck/shoulder not ready for this or 14.1 yet.

B. HB Back Squat w/ heavy chains - 6 x 2; rest 3min (235-240#)

235 w chains

2nd rep was worse than 1st each time but got better with each set. 5th set was best.

C. GH Raise - 6 x 5; rest 90sec (control negative, use bench for assistance)

Feeling better each week on these. Almost hold all the way down. Did DUs for 90s between each round:

43, 59, 70, 90, 97

+

Open Workout 14.1

Neck/shoulder not ready for this. Did du work though w gh raises.