Wednesday, March 25, 2015

150324

Tuesday
A. Squat Clean to a heavy single

265pr

 Under 275 and caught it. Didn't stand up. Grrrr. Low back and hips tired. Never came that close to getting it. Next time. 

B. Front Squat 3x3 @ 80% rest 2 min btwn sets

255 x3
255 x3
255 x3

Hip hurts on left side. Low back and shoulders (traps, between scapulas) are sore too. Affecting my squat and rack position. 

+
AD 2 min @ 85%
Rest 2 min
x4

50cal, 45cal, 43cal, 48cal

I'm tired now. 

I didn't sleep much last night. 

Wednesday, March 18, 2015

150318


Wednesday
EMOM 20 min
Min 1 6 Thrusters 95lbs
Min 2 6 Bar facing burpees

Yup

Handstand push-up thing. 5 max sets with 90sec rest. 

22,14,11,7,6

+
AD 30 Seconds @ 85%
AD 30  Seconds @ 50%
x10

Yup


Tuesday, March 17, 2015

150317


Tuesday
A. Power Snatch 3 2 1 rest 2 min btwn attempts

175
185 
195 

only my first 2 at 175 were power. But then I did 215 squat snatch and it was easy. That was nice. Missed 225

B. 10 Dumbell Snatches alternating ARMs rest 2 min x4

85, 85, 85, 85

My left arm doesn't lock out as well. Little bit of a press on my left. 

My body is not moving well today. Maybe because of no warm up and not stretching and 15.3. Anyways.....

+
1 Min AMRAP
Row 15 Calories
10 Box jumps 24 inches
remainder of the min Power cleans 135lbs
rest 3 minutes
x5

3 pc's
3 pc's
3 pc's
3 pc's


Legs are very angry. Hips are slow. 

Tuesday, March 10, 2015

150310


Tuesday
A. 1 Split Jerk Every 30 seconds for 30 reps @ 65% 1RM

185 

My shoulders are tired but this was good. I didn't really warm up cuz I'm in a rush. So I did 3 push jerks at 135 and then started. 

B. Push Press 3, 2, 1 rest 2 minutes btwn sets

Hmm. Whatever. 

225 for 3 was easy. 
235 missed my second
Missed 245  

C. BTN Press 3 ,2 ,1  rest 2 minutes btwn sets

135
145
Failed 155

+
1 min AMRAP
6 Clean and Jerks 135lbs
12 WB Tosses
Remainder of the min Burpees
Rest 3 min
x4

8 burpees
9 burpees
9 burpees
8 burpees

Was fun day working out. Tony and Andrea were there and then Aly at the end. Not super productive though, was rushing and talking a lot in between stuff.

150309

Monday
20 Min Easy Recovery Row
+
20 min Easy AD
+
20 Min Mobility

Yup, yup, yup

Feeling a little less sore.  Took a long walk too. 

Wednesday, March 4, 2015

150304

Wednesday
A. Strict Pull up build to a 5 rep max

55 lbs. last one was questionable. 

B. Push Press build to a 5 rep max

205 x4.6

Kinda feel like a bitch today

C. 30 Strict HSPU not for time
+
AD 30 Seconds @ 85%
AD 30 Seconds @ 50%
x20

321 cals

My quads are tight. 

150303

Tuesday

A. Pause Snatch 3 seconds @ top of knee Build to a Max. Make sure you are in a perfect position at the top of the knee Ie if you think you are good pull your knees back another inch :)

185 pretty solid. Still not moving back much. Left foot moves but not right. Knees looked pretty good in video 

B. Back Squat 5 reps @ 80% 3 reps @ 85% rest 2 minutes btwn sets

295 x5
315 x3

I rounded up a bit. Felt good. Tempted to go for a pr but decided not to


+
3 Sets @ 100%
Row 250M @ 100%
50 Double Unders
10 Deadlifts 225lbs

6:40

Lots of variation here. 

1st round: sub 1:30 pace, screwed up dbl unders like 5 times, DL unbroken. About 2 mn

2nd round: 1:38ish pace, screwed up dnl unders about 3 times, DL unbroken. About 3 mn. 

3rd round: 1:40ish pace, unbroken dbl unders, DL unbroken. 1:40 split 



This was not the 3 second hold but I was messing around with getting in the right position and then snatching:

http://www.youtube.com/watch?v=vVu3iRlPkR4 

150302

Monday

Didn't re attempt 15.1. Inwas pretty happy with the first score. If I were to do it again I would have slowed down in the beginning but would have broken it up the same. 

A1. 20 UB Wall Ball tosses rest 10 Seconds x5
A2. 10 UB Thrusters @ 95lbs Rest 10 Seconds x5
A3. 10 Bar Facing Burpees AFAP rest 4 minutes x5

1,1,1,1,1

My hips feels slow and tight at bottom of squat on WB and thrusters
 
+
Row 15 min @ easy Pace

Yup