Saturday December 28th, 2013

  @ 8:00am  
a) 3x2 front squats (rest 1:30)
315, 335, 355. each of these sets felt good and smooth. had no sticky points on any of the sets. need to keep building up the front squat sets, which in turn will help with the back squats, snatches and cleans. 
b) 3x1 front squats (rest 1:30)
370, 385, 400 (f). the last set may have been a bit heavy here. wasn't able to get out of the hole. didn't get a good bounce out of it, and 400# was too heavy to get it from there. 385 felt good and smooth though. 
c) 5x2 tNg cleans @ 65, 70, 75, 80, 85% (rest 1:30)
235, 250, 270, 290, 305. felt good on these. no problem hitting the percentages. 305 was heavy, but had no sticky point where I didn't think it was going to happen. pull is feeling good, which may be getting helped by the power clean work. 
d) emotm 4 tNg power clean ladder (start at 185#, move up by 10# each minute) 
185, 195, 205, 215, 225, 235, 245, 255, 265. 9 total sets here. form felt solid except for 1 rep at 265# where the legs spread apart a little too much. felt fast and efficient on the sets through about 245, then 255 and 265 were tough. called it after 265 as I felt form may suffer going up to 275#. 

  @ 4:15pm  
a) 5 rounds
      12 overhead squats 135#
       6 burpee chest to bar pull ups
      200m run
11:37. good workout, lower back started to fire up during rounds 3, 4 and 5. runs were used more to catch breath and be able to get right back to the bar, while also keeping a solid pace. felt solid on the ohs (went ub) and the burpee chest to bars were just about getting a rhythm on the movement and just moving. 
b) tabata airdyne (for calories) x 2 (rest 5:00 between)
89 cals, 96 cals. performed on an older version of an airdyne at @bridhqeast. 2 tough go's here. was able to push pretty hard throughout all 8 go's each set. definitely a different airdyne workout to add in there every now and again.