06162014

Tried a pre workout today - used some amino energy and beta alanine before the warmup and throughout the squats 

Warm up 

Row 400

Run 400

X5 rounds

Back squat 

10 @ 84 - added 1 sec pause @ bottom 

8 @ 98 - added 1 sec pause @ bottom

6 @ 105 - added 1 sec pause @ bottom

4 @ 112 - added 1 sec pause @ bottom

Pause made it difficult. Would have been pretty easy without it. Legs still aren't back fully but will progress with the coming weeks. 

Emom x 20 

Odd - assault bike 12 cals

Even - 10 wall balls to 10' target 30#

Snatch 

1 @ 75% - 63kg

1@80% - 67kg

1@85% - 71kg

1@78% - 65kg

1@83% - 69kg

1@88% - 73kg missed then made

1@81% - 68kg

1@86% - 72kg

1@90% - 76kg missed x2 then made with straps. Tore thumb open. 

Hang clean x2 + jerk x2 - 50, 70, 80, 90, 95, 100. Pretty happy with it even though the 100 was ugly. Was a good weight and haven't had that heavy overhead in a while since the back has been messed up. 

05012013

A. Clean Ladder - EMOM style
225 climbing by 10.  Got 225, 235, missed 245 twice but got it on a third attempt after I was already dq'd from the ladder.  Missed 255 on all 3 attempts

B. Jerk - Singles for day to 1RM

185x2, 205xF.  Still an issue!!!!

C. "Diane"
21-15-9
Deadlifts 225/155
HSPU

Time - 10:06

D. EMOM - x 14-20 Min
Odd: weakness
Even: weakness 

Did 3 Rounds AFAP

50 du

50 air squats

Holy leg burn.  Was a good one.  Will use again

E. Recovery Row or AD - 7 min + Recovery mobility / stretching