April 8th to 10th

April 10th, 2013

MAP Low %'s - Row

10 x 90 sec Row @ 75%/90 sec Row @ 50% - damper 3

7310m.  Felt ok. about 420m for 75% and 310m for 50%. Spent a good 15 mins on shoulder mobility, foam rolling. 

April 9th, 2013

 C&J tech + DL Speed + Prowler ALEnd + Vertical CP Battery

A. Power Clean. Split jerk. Behind the Neck Split Jerk, 1.1.1 x 6 sets, 1 min - all sets @ 155lbs

B. DL @ 11X1, 2 reps per min for 12 mins @ 60% RM

C. Prowler Sprint, 15 sec ALL OUT @ low-ish load x 6 sets, 2:30 min b/t sets

D. AMRAP in 15 minutes:

10 unbroken C2B Chin-ups

10 Kipping HSPU to 4" Depth

A. complete. Felt good. Shoulder flexibility feels like it is improving ever so slowly. Work on upright torso and being aggressive under bar. 

B. complete @ 300#.  Felt good til last 2 sets. Still made the weight easy but not much pop.

C. Complete. Got tough at conclusion of 4th set.

D. 4 rounds. 

April 8th 

Snatch intense + Snatch moderate + BSq/Bench intense

A. Above Knee Hang Squat Snatch, 2-2-2-2-2, 4 min

B. Squat Snatch Cluster, 1.1.1 @ 135lb x 3 sets, 2 min

C1. Back Squat @ 20X1, 5-5-4-4, 2:30 min

C2. Medium Grip Bench Press @ 20X1, 3-5 reps x 4 sets, 2:30 min

A. 155,165, 170 (1.F) 170, 175 (F.F).  Lifts felt good until 175 and I just think I was tired by then and couldn't fire properly. 

B. complete. Felt super light and fast. 

C1. 255, 265, 275, 285  -  Stayed light since this was first time back squatting in a while. Weights felt a bit heavier than normal. I'm guessing with more regular back squatting it will feel better over time. 

C2. 175, 195, 210, 220(3). --Stayed a bit conservative here too.