Monday, August 4, 2014

9:30 am

A1
Scap Push-ups - 3 x 20, rest 30s

A2
Planche Push-ups - 3 x 10 perfect reps, rest 60s

Interesting combination here. I had to do a scaled version of the planche push up.

B1
Incline Low Trap Raise  @ 4412 - 3 x 10 per arm @ 10#, rest 60s

B2
Cuban Press @ 2222 - 3 x 10 @ 25# (only thing I had available at home), rest 90s

C
Intensive Mobility
- Snatch
- Pulling

5:50 pm

A
3 Stop Clean Grip Deadlift - 5 x 3, rest 2 min - heavy as possible

Result: 275 / 315 / 335 / 345 / 355

This was rough. My low back didn't feel too good after this. I'm not really sure as to why, however, It felt really, really tight during sets 3 - 5 and everything felt off the rest of the workout.

B
BNK Snatch Grip Push Press - 5 x 4, rest 2 min - heavy as possible

Result: 225 / 245 / 255 / 265x @ 4th rep / 275 PR

Missed 265# due to pushing back rather than straight up and I could really feel it in my shoulders. So I just kind of said f*ck it and went after 275# and hit all 4. I struggled on the 4th rep, but I was able to lock it out.

C
5 min EMOM - Power Snatch x 3 @ 75% 1RM

Result: 185# on all, TnG on sets 3 - 5

I wasn't sure what to use here. My 1RM power snatch is between 225# and 245# so I used 75% of 245#. These felt pretty good, however, my back still felt unstable.

D
4 sets @ 100%, rest 4 min between
10 Deadlift @ 315#
10 bar facing burpees (24")???
5 Power Clean @ 225#
5 bar facing burpees

Result (by round) - 2:16 / 2:15 / DNS / DNS

First off, I wasn't able to finish because I ran out of time. I wish I could've started the workout sooner. Some mishaps at Rachel's work caused her to come home late again so I had to wait. No worries though because I'm pretty sure I didn't do this right. I'm not sure what the 24" bar facing burpees were so I just did regular bar facing burpees. I was really disappointed with the over 2 minute performance on the first 2 rounds. The bar facing burpees took a could while. I was smoked going into the power cleans. I was hoping to be able to do TnG with them, however, my hams were shot on the rounds I did do.

Preston - what do you think I could've done better here?