Saturday, July 5, 2014

7/5/2014


AM
60:00 @ easy pace:
2:00 AirDyne
5 strict knees-to-elbows
2:00 row
:60 front leaning rest on ground
1 rope climb

PM
A. Squat clean, build quickly to a max
B. Clean-grip deadlift, 12 x 1 @ 235; begin a set every :20
C1. Push press, 5 x 1-2; :10 rest
C2. CTB pull-ups, 5 x 12; 2:00 rest
+
Not for time:
50 hollow rocks (forward & back = 1)

AM
complete

PM
A. 210 (PR+5)
B. complete
C1. 135-145-155-165(1)-165(1)
C2. complete
+
complete


I am really pumped about the squat clean PR, especially since my squatting hasn't been going well lately due to discomfort in my lower back/butt. I used KT tape today (thanks Heather) and I think that helped. I hit 205 which tied my PR so I went up to 210 and got it! It actually felt pretty good. I went for 215 and got underneath it but couldn't stand it up. Oh well, next time. Everything else went well, CTB pull ups are still improving. First three sets were unbroken but the second two sets were 10/2 because I felt like I might tear. Solid day of training. 

7/3/2014


A. Push jerk, build quickly to a 3RM
+
For time:
30 muscle-ups
+
5 sets:
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:00 rest

A. 170 (175 for 1)
+
8:11 (PR+4:50)
+
complete with 90# on prowler


Great day!! I was happy with where I ended up on the push jerk. 175 was a PR for 1 and 170 was definitely a PR for 3. I was so excited about the 30 muscle ups for time, I shaved almost 5:00 off my previous time. I started with a set of 5, then did sets of 3 until the 16th rep, then did sets of 2 the rest of the time. Every muscle up felt really good, I never felt like I was going to fail. I am really happy with how my MUs have progressed. Prowler sprints were rough, the last two were pretty horrible. 



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