Thursday, June 5, 2014

6/5/2014


A. Split jerk from blocks gauntlet, 1 rep every :60 starting @ 125 and adding 10 every :60
+
7 sets:
3 unbroken muscle-ups
10 front rack axle walking lunge steps, 100
200m run @ 90% aerobic
2:30 rest
+
4 sets:
:21 prowler push @ max effort, load for high speed/fast foot turnover
3:09 rest

A. 215 (PR+10)
+
1:37
1:55
1:55
1:57
1:56
2:06
1:56
MUs unbroken every time
+
complete with 90# on prowler


Wow, what a day! I am so psyched about my split jerk PR, I definitely did not think I would hit 215 today. I thought I would get up to 205 at the most. Everything felt really good up until 215, I failed the first attempt. Stephen let me rest a few minutes and then I tried it again and got it! It felt like I almost pressed it out a bit but I watched the video and it looked better than I thought. The muscle up workout was a lot harder than I thought it would be, I was breathing pretty heavy the entire time. Stringing together muscle ups still tires me out aerobically, it's not even really muscle fatigue that gets me anymore, it's just breathing. The lunges were tough but not too bad. I was still sucking a lot of wind on the runs but thankfully they were only 200 meters instead of 400 which was nice. Muscle ups were unbroken sets of 3 every time, that was cool. Prowler sprints were tiring as usual but I would still take that over a sled drag any day.  

6/4/2014


AM
For 40:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Power clean, build to a touch-and-go 2RM
+
AMRAP in 8:00:
30 axle deadlifts, 200
max burpees w/jump to 6" target in remaining time
+
Not for time:
20 moderate reverse hypers
:45 FLR on rings
15 tougher reverse hypers
:45 FLR on rings
10 tougher reverse hypers
:45 FLR on rings

AM
complete

PM
A. 190
+
57 burpees, deadlifts complete in 2:53
+
complete


Today was a good day. I was really happy with the 2RM power clean, I was really only expecting to get up to 180 at the most. 190 was pretty tough, I went for 195 but it was basically just a pull. The deadlift/burpee workout was fun. I went into it thinking I would be able to break up the deadlifts in sets of 5 but that went downhill after the 10th rep. By the end I was doing them in sets of 2, it was a lot tougher than I thought it would be. I had 5:00 to do the burpees. My legs were pretty worn out, I guess from the deadlifts? I'm not sure why they were so tired, but I knew I wasn't moving quite fast enough on the burpees. I was just trying to stay steady the whole time. With 1 minute left I had done 41 burpees and then Stephen said "get 15 burpees in the last minute" so I just shut my mind off and went. I was able to get 16 in the last minute and I was really happy about that, my lungs actually didn't feel terrible until the last few reps, it was mostly my legs that felt like shit. But overall I'm very pleased with my performance on this. I can tell I'm getting much better at just sucking it up and staying moving. 



6/3/2014


AM
45:00 AirDyne @ Z1

PM
A. Squat snatch from blocks (just below knees), build quickly to a max
B. Back squat, 2-2-1-1, 30X1; 3:00 rest
C1. Close-grip bench, 3-2-2-1-1, 20X1; :60 rest
C2. Pendlay row, 5 x 3-4 20X0; :60 rest
C3. Toes-to-bar, 5 x 11 unbroken; 2:00 rest

AM
complete

PM
A. 145 (150 Fx3)
B. 205-225-235-245
C1. 110-115-120-125-135
C2. 110-115-120-125-135
C3. complete


I JUST WANT TO SNATCH 150. AHHHH. This is the second week in a row that I have easily worked up to 145 off the blocks and then failed 150 three times. I thought I had it on the first try, I caught it in the bottom but my arms were way too bent so I couldn't stand it up. The second try I fell forward and then the third try was basically a pull, I was too fatigued by that point. It's frustrating but I'm also happy that I'm able to consistently hit 140/145 off the blocks. That's pretty cool. I was also happy with the back squat because I didn't really feel that pain I was having last week. I could feel it a little on 235/245 but it wasn't too bad. Meh. Toes to bar are much better as well. 

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