Thursday, May 29, 2014

5/28/2014



05.28
AM
For 35:00 @ Z1:
800m row
200m jog


A. Hang power clean, build to a touch-and-go 5RM
+
For time:
15 axle deadlifts, 180
15 bar-facing burpees
10 axle deadlifts, 200
15 bar-facing burpees
5 axle deadlifts, 220
15 bar-facing burpees
+
Not for time:
20 easy reverse hypers
:30/side plank
15 tougher reverse hypers
:30/side plank
10 tougher reverse hypers
:30/side plank

A. 170 (175 F on 3rd rep)
+
7:15
+
complete @10, 25, 45


Today was a good day. I was really happy with the 5RM TNG hang power clean, I didn't think I would get past 155 or 160. The weight was feeling really light today. 170 was actually pretty easy but as soon as I started doing 175 I knew I wouldn't be able to get all 5, I failed on the third rep. It also was pretty painful returning the bar to my legs every time due to the bruises and what not, but overall I'm really pleased with this. I am also really happy with the deadlift/burpee workout. I broke up the deadlifts 5/5/5, 4/3/2/1, 3/2. I never really stopped moving on the burpees which is good, the only break I really took was to put the weights on. I can tell my pacing is getting much better. 

5/27/2014


AM
45:00 AirDyne @ Z1

PM
A. Squat snatch from blocks (just above knees), build quickly to a max
B. Back squat, 2-2-1-1, 31X1; 3:00 rest
C1. Close-grip bench, 4-3-2-2, 20X1; :60 rest
C2. Pendlay row, 4 x 3-4 11X1 - be perfect on tempo, :01 hold w/bar touching abdomen; :60 rest
C3. Toes-to-bar, 4 x 13 unbroken; 2:00 rest

AM
complete

A. 145 (PR off the blocks+5)
B. 175-195-205-215
C1. 105-115-125-130
C2. 105-115-125-130
C3. complete



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