7/5/2013

rest day

7/4/2013

3 rounds for time:

25 kettle bell swings (53#)

15 pull ups

7:32

I was really disappointed with this. The kettle bell swings felt decent but the pull ups fell apart pretty quickly. I was able to butterfly them for the most part but eventually I had to do kipping pull ups because my grip was gone. I was just resting way too much in the transition from pull ups to kettle bell. I'm not very happy with how I did on this, hopefully I'll get to re-do it eventually. 

7/3/2013

For time:
50 double-unders
10 burpees
40 double-unders
10 burpees
30 double-unders
10 burpees
20 double-unders
10 burpees
10 double-unders
10 burpees

4:51 (1:23 PR)


I was really happy with how this went, I didn't think I would get under 5:00. The double unders felt really fast but my burpees got pretty slow by the third round. My legs felt really heavy and I know I definitely  could have gone faster on those. Overall I'm really pleased with how it went. 

7/2/2013

A. High-bar back squat, build to a max
B. Clean & jerk, build to a max

A. 248 (PR + 13)
B. 174 (PR + 4)


Great day today!!! I was happy I PRd both my back squat and clean and jerk. Back squat felt good all the way up to 230, then I started to struggle a bit but still was able to stand it up relatively fast. Once I hit 248 I knew I probably wouldn't be able to go higher. PR!! My legs were pretty tired by the time I got to the clean and jerk so I didn't do as well as I would have liked on that. I got up to 174 and failed the clean, that got in my head a bit. I waited a few minutes and tried it again and got it, PR! The jerk felt pretty good but I don't know if I would have been able to clean any more than 175 at the moment because I was fatigued from the back squat. Overall, another good day! 

7/1/2013

Rest day. Looking forward to getting back to testing tomorrow!

6/30/2013

A. In 12:00, work up to a moderate back squat
B. In 12:00, work up to a moderate clean and jerk
+
butterfly pull up practice

A. 195
B. 160
+
complete


Felt good to actually lift today. Everything felt a little harder than usual since I haven't been in the gym in over a week (thanks, food poisoning). I just did movements that will prepare me for my testing this week. The back squat was a little discouraging, 195 felt pretty tough and I'm hoping to get more than 235 on Tuesday, I really want to PR my back squat. I haven't been eating a lot due to the food poisoning so I think that's why everything felt really heavy today. Clean and jerks felt pretty decent, I was pleased to get up to 160, my 1RM clean and jerk is 170. I didn't have as much time as I would have liked to practice pull ups but still got about 10 minutes of work in on that before I had to leave. Glad to be back to work, can't wait to start testing again!

6/20/2013

8:00 to work up to a power clean max
2:00 rest
8:00 AMRAP power cleans at 90% of established max

190 (PR +5)
2:00 rest
21 cleans @170#

Great day today. I wasn't expecting to PR in the first part, I didn't think I would be able to work up to a PR in 8:00 but I got up to 185 which was my current PR and it went up really easily. I actually said "holy shit" out loud when I got it. I had one minute left to try for 190 so I did and I got it, it felt good and I think I could have tried for 195 but my 8:00 was up. I went to 170 for the second half, and they felt surprisingly good. I only failed one rep. At first I was resting too long between reps so I tried doing one rep every 20 seconds. It was pretty tiring but Josh was pushing me to get back to the bar and it really helped. I am really happy with how today went, the first week of testing is over and I am so pleased with how it's going!