Tuesday, November 19, 2013

265# Back Squat PR & 2k Row PR

Monday Nov 18
AM - BSq int (low) + Snatch intense + C&J mod
A. Back Squat @ 20X1, build to a tough single
B. Squat Snatch Cluster, 1.1.1 - work to a tough set
C. Squat Clean and Split Jerk, 1 rep x 7 sets, 1:30 min - 3 sets @ 175lb, 2 sets @ 185lbs, 2 sets @ 200lb
A. 265# PR.... a 50# PR since starting to work with Michael.. video below
B. 160#, failed 2nd snatch @ 170#
C. Completed, no fails
9
PM - Aerobic Tester
21,18,15,12,9,6,3 for time:
Thrusters @ 45lbs
Chin-ups
*Goal is sub 7 min
8:29
Thrusters i never dropped the bar but i paused overhead a few times, pull ups sets 15 & 12 were broken up but otherwise unbroken. This was really tough. My lats were still sore going into this from last Monday, I don't know what happened to get my lats so sore last week, they were soooo sore for so many days it was awful even with mobility etc. Just wish i did better on this one.
7
265# Back Squat from Chelsea Ryan on Vimeo.

Tuesday  Nov 19
AM - Rowing MAP
2k Row - full effort
7:50.6 @ 1:57.6 pace/500m.. this is a PR and very tough but recovery after was really good. I felt awful for like 3 min but then I was ok. 
9

PM - Z1 Run
30 minute Run @ 50% - make sure you vary the route every time
Will Complete later today

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