06.17.2013 - 06.20.2013

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