06.17.2013
A. Find your 1RM in the Deadlift
1 X 10 @
#135
2 X 6 @
#225
1 X 3 @
#315
1 X 5 @
#315
1 X 1 @
#365
1 X 1 @
#385 -Previous PR
1 X 1 @
#405 -PR
I’m not sure I could have gone any higher. My left hamstring
felt a little tweaky and I didn’t want to injure myself so I didn’t attempt
anything after #405.
+
5min AMRAP @ 80%
10 Walking Lunges
5 T2B
- 11 Rounds
This was the easy set.... obviously. Quads started to tighten
up about 2 minutes in... at 80% it wasn’t that difficult to keep lunging though.
Breathing was fine. Legs felt a tad heavy on the T2B probably because of the
deadlifts.
- Rest 5 min
5min AMRAP @ 90%
5 Box Jumps 24"
5 Push Ups
- 13.5 Rounds
First few sets were easy, and then my left hamstring and quad
really set on fire. I had to turn to mostly step downs at that point. Breathing
got heavy- hadn’t done box jumps since the Open. Also, the pushups really
started to take a toll on my shoulders. I haven’t used my chest a lot in the
past month and a half, but with it only being 5 reps, I was able to get them
done and get back to the box jumps.
- Rest 5 min
5min AMRAP @ 100%
5 Thrusters 75#
5 Burpees
- 8 Rounds
The thrusters weren’t the issue here. Although my lower half
was tired from the previous two AMRAP’s and my legs started to hurt a few
rounds in... the burpees just felt really really heavy. Like the 25 KBS/25
burpees workout, I feel really slow and heavy when doing them. Also, there were
just too many times during this exercise that I stopped to catch my breath.
*Please note feelings throughout all 5 min. sets. Aerobic limitations,
muscular endurance limitations, lactic acid limitations, what are you feeling.
Aerobic limitations- burpees are slow; box jumps tire me quickly
Muscular endurance limitations- pushups and my chest in
general are a limitation currently
Lactic acid limitations- lactic acid didn’t force me to stop
any, but it came in to play quickly during the lunges
06.18.2013
A. Build to a max clean and jerk for the day (power or squat, your
choice)
5 X 1 @
#135
3 X 1 @
#185
2 X 1 @
#205
2 X 1 @
#225
1 X 1 @
#245
6 X 1 @ #265 -Failed 4 clean attempts/failed the
jerk/failed clean
1 X 1 @
#255
1 X 1 @
#265 -Failed the jerk; felt heavy in the front rack today
B. 30 Muscle Ups for time
- I lost count... I wasn’t sure if I was on 24 or 25, so I
went back down to 24. It either took me 5:57 or 6:43. I’m going to say 6:43 was
my time though. I haven’t done muscle ups in a while because of my chest. When I
got to 20(around the 3 minute mark) there just wasn’t any drive left in the
dip. I’m not concerned about the 6:43 time though. With some EMOM work and
whatever else, my MU’s will come back. I’m just happy I can do these now.
Still, I don’t think I’m ready to start bench pressing. No cause for concern
Marcus.
C. 30 Clean and Jerks 155# for time (power clean and jerk)
- 3:33
All singles. These felt good, but it should have been faster.
I felt like I was going to crap my pants a couple of times... not sure why
though. Stomach started to churn. I had to take a few seconds to let the weird
feeling go away. Last time I did this my time was around 4:31 or so. I’m fairly
pleased.
*Rest as long as necessary between A, B, and C. Each will take a lot of
energy. If you can space them out a bit that would be ideal.
I took about 15-20 minutes rest between each movement.
06.19.2013
Every Minute on the Minute (EMOM)
A. Power Snatch 60% 1RM x 3 reps; 10mins
60% of #190 - used #115
- All touch and go. No problem.
B. Squat Snatch 60% 1RM x 3 reps; 10mins
60% of #210 - #126, used #130
- Sets 7 and 9 were split 1 rep and then 2
reps; the last set was singles; and the rest of the sets were touch and go
- My shoulders got pretty taxed and by the
last few sets my hands were drenched in sweat and it was difficult to get a
good grip on the bar
C. Squat Clean 60% 1RM x 3 reps; 10mins
60% of #245(not my 1RM) - #147, used #150
- These started off kind of tough but as
everything loosened up, they became easier at the end; all touch and go
- Rest as needed -
For Time
30 Thrusters @ 95#
500m Row
- 3:04
I wanted sub 3 minutes. The thrusters were unbroken- however,
around rep 22 I started to get really sharp pains in my upper left back/trap
area... the same sharp stingers I get sometimes when front squatting heavy. I
was able to finish the thrusters at 1:11. The row sucked. I started the first
100m around a 1:30 pace but that quickly dropped. My freaking legs were on fire
and it hurt so bad to push off on the rower. Just a painful experience.
06.20.2013
Rest Day
