Month: May 2013

130515

Lunch time:
6×15 second l-sit/hang alternating
Mobility work. Need to hit my Hammies more
Pm
Some weighted pull-ups, sets of 5
(Turns out I can’t ever remember the difference between pronated and supinated) 
5rnds: 4:58
10 UB Knees to elbow
10 box jump 30″ (step down) 
Deshka river breakup last weekend:

130514

Didn’t have a lot of spark today, long girders. Looking for a little motivation, definitely a low. Classic ebb and flow though. Also been stressing on training…what on earth should I do???

And I need to start bumping up my metcons just a bit. Lets see how that goes. 

Let’s get to the grits:
Noon:
Box squat slightly below parallel
( Weight x reps x sets)
185x5x1
225x4x1
275x3x2
295x3x3
225x10x1

Bench press (close grip on most)
155x5x1
175x5x1
205x4x5
Bench accessory work (10×5 fly, 5×5 weighted dips, 12×3 Tate press, and some classic tri extensions) 
Pm
Snatch and clean&jerk technique work. Light weight and focused on footwork. Need to do this more in my warmups. 
Front squat
155x5x2
195x4x2
235x3x3
Felt heavy today unfortunately. Feels like my left hip is firing harder than my right and sends my hips to the right. Working on lots of external rotation from Both hips. 

130512


Reps x Sets
squat
50% 5×1 195
60% 4x 1 234
70% 3x 2 273
80% 3x 6 312
bench press
50% 5x 1 138
60% 4×1 165
70% 3x 2 192
80% 3x 7 220

Dumbbell fly 10x 5
Negative parallette hspu 4x 2
Good morning (standing) 5x 4

6-10 unbroken TnG squat clean 135#/95#
Airdyne sprint 45 seconds @95%
rest 5 min
x3

Caught up on sleep this weekend, left hip was a little painful during squats.

– NN

130510

1 Deficit deadlift
50% 3 x2 195
60% 3 x 2 234
65% 3 x 4 254
2 Bench press
50% 5 x 1 138
60% 4 x 1 165 70% 3 x 2 192
80% 2 x 3 220 85% 2 x 2 234
80% 3 x 2 220

Bench accessory work.

Was supposed to do some rack pulls, I will wait till Sunday to do these. Got close to 12 hours of sleep (I needed it) after this workout

130509

Snatch technique and footwork practice
Split jerk 9×2 working up to 155ish
400m sled drag with 95#
   20min AMRAP:10rnds
     1 muscle up
     2 wall walks
     3 pwr cleans 
     4 strict pullups
     5 burpees
400m sled drag with 95#