Monday, March 3, 2014

Monday March 3rd, 2014

   @ 4:00pm   
14.1 RE-DO- original score fell below top 50 (all the way down to past top 100) so went with the decision I made with myself and re-did the workout
a) 1000m row (500m @ z1, 250m @ 1:55, 250m @ <1:50) 
completed. got the body moving well. needed this to shake things out a bit and get the lungs working. 
b) 3 rounds (not for time) 
       1) 10 box jumps 24" (step down) 
       2) 10 behind the neck strict press w/ 45# barbell
completed. 
c) workout specific warm up
completed.
d) 14.1.2 
390 reps. almost had 391 reps but locked out literally as time expired. could not count it. went out way faster this time and tried to hold on the last 3+ rounds. definitely fell off quite a bit on round 6-8. was moving the barbell much quicker, which was the plan. 
e) 10:00 airdyne @ cool down pace 
completed. really slow. was just trying to get the body to recover a little bit before I left the gym. pedals were barely moving at the beginning. 

   @ 7:45pm   
a) row 500m @ z1 
completed. the body needed to wake back up after the 3 hour break since the conditioning. 
b) 15:00 to a heavy complex (no more than 6 working sets) 
      clean hi-pull + lo-hang clean (below knee) + 3 front squats + 2 push jerks 
warm up sets- 45#, 135#
working sets- 185#, 205#, 225#, 245#, 255#, 265#
this was a tough complex, especially after the conditioning earlier. the front squats (plus the lo-hang clean) grind at the legs a little bit prior to the 2 push jerks. doing a better job of getting under the bar with the push jerks, and will help in the long run when I get back to split jerking. 
c) mobility 
completed. laid on the blocks to help the spine and lower back. 

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