Tuesday, 08062103

Tuesday

A.  Snatch grip DL x 1 + snatch high pull x 1 + power snatch x 1 x 5 sets - 

- climbed up to 176..missed 180, was missing the power Snatch..something off, will work on this. 

B.  Power Clean @ 85% of 1 RM; 3 reps x 5 sets, rest 2 minutes *does not have to be TnG

Performed these at 108kb, which is 85%. Hit all sets, no missed. Set 1 and set 5 below. 

SET 1

080613 set 1 @85% PC from Brandon Petersen on Vimeo.

Set 5 

080613 set 5 of 85% x 3 PC from Brandon Petersen on Vimeo.

C.1  225# deficit DL (2-4" platform) x 12 reps x 4 sets, rest 20 seconds

C.2  P-bar HSPU x amrap x 4, rest 2 minutes *depth that allows minimum of 5 reps

Round 1. 

080613 DL/pbar rd 1 from Brandon Petersen on Vimeo.

Round 2

080613 DL/HSPU from Brandon Petersen on Vimeo.

Round 3

080613 DL/pbar rd 3 from Brandon Petersen on Vimeo.
Round 4
080613 DL/pbar rd 4 from Brandon Petersen on Vimeo.

D.  45 sec. row sprint @ max effort, rest 3 minutes x 3

^ didn't get to this. Will add some sprint stuff tomorrow with my recovery. 

CFFB 9-16

WU: Good Mornings

WOD: Strength (1) Deadlifts 3Rep Sets

225x10 285 x 5 325 x 3 335 x 3 345 x 3 (pr) 365 x 1

I skipped OverheadPress - shoulders still very sore from early in the week. Did handstand work, max holds x 5-10 sets.

Cash Out: Leg Raises 6-8 sets

WU: 5 Min Bike + Good Mornings

WOD: SUPERSET > Deadlift / Pullups (Max Reps)
deadlift weight: 135 x 10 155 x 10 165 x 8 175 x 8 185 x 8
***Not Max Reps on Deadlifts...Just Higher reps. First 3 sets were continuous movements, last 2 were resetting quick for grip before the pull.

4 Rounds:
Seated Calf Raises
MR Pullups

Core:
Machine Abs
Leg Raises

Finisher: 10 Min Bike

Notes: Unbelievably sore...Shoulder is killing me from Jiu Jitsu last night...Very sore, very weak today at gym. Took everything just to get through workout. Looking forward to next two days off, and heading to Jersey for Abu Dhabi Northeast Qualifiers.

WU: 5 Min Jog on Treadmill
Good Mornings - 45lb 65lb 8-10 Reps

WOD: Deadlift 4x3
Warmup...135x8Rx2S 155x5 185x5
225x3 245x3 255x3 265x3

DB Shoulder Press (Standing Up)
Just to get some blood going, and loosen up shoulders.
30 lb DB's x 5-10 Reps x 4-5 Sets

Ab Wheel
5 Sets - 8-10 Reps

Bungees
Bear Crawl - 3 Minutes
1 Min Rest
Sprints - 3 Minutes

Notes: Deadlifts felt GREAT! Recorded these...sending to Byers for review. Going to hit the Snatch Grip DL's later in the week also. Eating was good today, ratio's seemed good. Little light on the calories. 3 Min Rounds on Bungee fn killed me!