131209

Day 17

A. Press 5/3/1

65, 85, 95 x 17

B. Split Jerk1 Every 30 Seconds for 20 Reps @ 80%

Not bad at all. Shouldn't tight- need to stretch more

C. 5 Weighted Dipsx5 -Heaviest Possible

45, 53, 62, 58, 58

These weren't to bad, I thought I would be able to get the 62 on the later sets but I was struggling to lock it out on the last rep so I went down to something I could complete.  

131208

Day 16

A. 5/3/1 Dead lift Deaload

155,195, 230 x 18

B. 5/3/1 Back Squat

125, 160, 190 x 17

+
Air Dyne 10 Minutes for Max Distance or Calories

3.5

The lifting was easy, wasn't really sure how hard I was supposed to go since it was Deload.  I'm sure I could have done more on last sets. I paced the air dyne pretty well and stayed real consistent. My quards/hamstrings were slowing me down and my shoulders/chest was really tight. I noticed that the difference between using my arms not is pretty minimal, I think I need to use them more.  

131207

Day 15

AM
A. Build to a 1 Rep Max Power Snatch

175, felt tight and sloppy

B. Build to a 3 Rep Max OHS

225 wrists hurt a bit but all in all was good. 


PM
Row 30 Minutes For Max Meters

7495. Middle back and butt tight. Started around 1:53 pace but died to 2:00 by the last 10mn was able to keep it at about 1:57 for the last 400 though. Hard to keep constancy from one full to the next. Average overall pace was 1:58/500m

131127

Day 10

Row 30 Minutes @ 2:15-2:30 Pace

6475 meters

Easy, hamstring a little tight, forearms kinda tight too. 

131203

Day 13

Run 400M
x8
Rest 2 Minutes
Stay Consistent on these. At the end
10 Burpee Penalty for any + or - 3 second deviation

1:07, 1:05, 1:04, 1:04, 1:06, 1:15 (think this is wrong??), 1:07, 1:09

Burpees- check

It was just a hair less then 400 on the track I ran on. Lower back was really worked after. Besides that, lactic acid build up and slightly out of breath but all in all, not to bad. 

131204

Day 14

A1. 1 Weight Pull upx5-Rest 1 Minute

62 on all reps- hard

A2. 3-5 Bench Pressx5 Rest 1 Minute

185 x 5, 205 x 5, 215 x 4, 213 x 3, 215 x 3

+
EMOM 20 Minutes
Min 1: 7 Chest to Bar Pull ups
Min 2: 3-5 TnG Power Cleans at 185

3, 3, 5, 5, 5, 3, 4, 5, 4, 4

This went better then I thought.  my grip got tired on the c+j and but no major issues with my back or anything. I should have done 5 on the first few rounds but I thought it would all be harder. 

131202

Day 12

A. 5/3/1 Press

120, 135, 150

Got 150 x 3

B Split Jerk 1 Every 45 seconds for 20 Reps @ 80%

Pretty easy at 200. Should have gone heavier. 

C1 Weighted Dips Build to a Max

100lbs

C2. Take 70% of Max and Perform 2 Minute AMRAP

8 @ 70lbs

Dips was pretty hard. No idea how many I should have been able to do but 8 was all I had. 

All in all, today was pretty easy for me and no issues to speak of.