Month: August 2013

130805

Tapering a bit headed into the competition this weekend. I wont lay off entirely though…maybe.

EMOM(ish) High hang snatch work for 13 min.
worked to 170# felt pretty good. need better footwork.

E3MOM x5:
5 muscle-ups
15 cals airdyne sprint

130804

130801 rest day. Few minutes of mobility

130802 real real easy worked in handstands and handstand walks, did some box jumps and jump roping + hip mobility

130803 strongman day. Atlas stone over 53″ bar. Worked at 190 for reps and max stone over bar was 250. Did some sandbag carries at 150# and some Heavy backwards sled drags. Polished it off with 4x 30sec slam balls @50# w/ 2 min rest

130804

A.clean and jerk, build to a max 235# 250Fx2

B.
For time:
20 Deadlifts (315lbs)
30 Box Jump-Overs (24”)
40 Kettlebell Swings* (24kg) UB
50 Double-Unders 3-4 trips
50 Calories of Rowing on Concept 2
50 Double-Unders 3 trips
40 Kettlebell Swings* (24/16 kg) 3 sets
30 Box Jump-Overs (24”/20”) 17:00
20 Deadlifts (315/215 lbs) took me ~6 min

22:46

130731

Got into the gym super late tonight (about 930) i had a work dinner/bbq. Played some sports and had an all around a good time.

i have not put any priority whatsoever on the olympic lifts this summer and i am suffering because of it. partially due to my hip and due to powerlifting priority. Feels like i have lost some of that explosiveness and cant find a groove on the lifts. need to drill them more often (if not daily in warmup)

A.
Front Squat (used estimated 1rm of 330)
*Set 1 – 3 reps @ 75% =245
*Set 2 – 2 reps @ 80% =264
*Set 3 – 1 rep @ 85% =280
*Set 4 – 3 reps @ 80% =264
*Set 5 – 2 reps @ 85% =280
*Set 6 – 1 rep @ 90% =295
Rest 2-3 minutes between sets.

B.
Take 15-20 minutes to build to today’s 1-RM Clean = 245 (-30 from all time PR)

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120% kept it lighter today
(pause 2 seconds at mid-thigh) =290

D.
For time: 8:24

Row 1000 meters (3:35.9)
50 Chest-to-Bar Pull-Ups

1:1 airdyne cool down @ Z1 (~55-60 rpm)

 

265 triple.