Squatting+Cleaning+Pull-ups = TOUGH DAY!!!

Monday December 16th 2013

Today was a FULL day of HARD stuff

I like CHALLENGING days

I do not get better by having easy workouts

I don't improve by taking it easy

That is why Rob is such a great coach

Today I was looking at our workout and thinking

 "who does this guy (Rob) think we are!?!?!"

He holds us to a high standard 

expects a LOT of us

We work hard

It pays off

Nutrition

Nutriton today was 

RIGHT ON POINT

I love days like this

I feel very accomplished when I follow my plan to a "T" 

Todays Workouts

Morning Session

100 revolutions on the Air Dyne @5mph

Seated Shoulder Press 

15 reps@20lbs

12 reps@25lbs

9 reps@30lbs

Inclined Dumbell Bench Press

15-12-9

20lbs,25lbs,30lbs

Inclined Fly

15-12-9

10lbs, 15lbs, 20lbs

Leaning Forward Flys

15-12-9

10lbs,15lbs,15lbs

Tricep Extensions

15-12-12

20lbs, 26lbs, 26lbs

Kettlebell

( Rob is probably gritting his teeth reading my 'titles' of these workouts! I need to know the names :/ )

Ended with the Air Dyne

100 revolutions @ 4mph

300 revolutions @ 5mph

*The Air Dyne is a Biotch!*

AFTERNOON 

Sesh

Running: 

1600m @ 70%

time: 8:13

Mobility

Strict Pull Ups, EMOM

1×5 – Tempo: 0.4.4.4.

1×4 – Tempo: 0.5.5.5.

1×3 – Tempo: 0.6.6.6.

1×2 – Tempo: 0.7.7.7.

1×1 – Tempo: 0.8.8.8.

*These were really hard for me, I need to work on these*

 High Bar Back Squat, EOMOM

2×5 @ 80% – Tempo: 7.3.0.3. 205lbs

2×3 @ 85% – Tempo: 5.3.0.3. 215lbs

2×1 @ 90% – Tempo: 3.3.0.3. 225lbs

*These weren't as bad as usual! I felt strong on these today!*

Power Clean & Push Jerk, EMOM

1×5 @ 65% 140lbs

1×5 @ 70% 150lbs

1×4 @ 75% 160lbs

1×4 @ 80% 170lbs

1×3 @ 85% 180lbs

1×3 @ 90% 190lbs

Keep Touch and Go as best as you can

**I had a hard time keeping touch and go with the last 3 sets**

Conditioning

Complete as many rounds and reps as possible in 4 minutes of:

10 Clean & Jerk 95

10 C2B Pull Ups

 ** I was so taxed by the time the WOD came up I couldn't keep my pace. 

I was really disappointed that I didn't make it to the next round.

 I know I could have. 

That is the worst feeling for me. 

I completed 55 reps**

EFF!!!

P.S. I need to work on C2B and get my butterflies

If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 240 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

READY for tomorrow!