Cleans & Snatches

5 Jul 13 (Fri)

     Warmup

     500m Row

     Strength

     5x3 Muscle Clean     (145lb)     ** ~max

     5 Rounds

     3 Muscle Snatch       (90lb, 90, 90, 85, 85)

     3 Snatch Pull

     3 Muscle Snatch

     2min Rest

     Cooldown

     30 1-Arm KB Swings  (40lb)

  Smooth day: heavy weights with clean technique, and some rest between sets. Moving snatches a bit better.

Row Sprints

4 July 13 (Thu)

     Warmup

     500m Row

     Strength

     5x5  Box Squat           (145lb)                        ** next time 3x5 at 155lb

     3x5  Overhead Press  (105lb, 105, 100)         ** next time 100lb, shoulder press only

     5RM Weight Pullup     (assisted -100lb)         ** did 4 reps at -90lb

     10 Rounds

     100m Row Sprint

     30sec Rest

     * All rows were <22sec

  Mostly smooth workout.

  Needing some variety; will mix in variants more.

DB Snatches

2 Jul 13 (Tue)

     Warmup

     500m Row

     Strength

     5RepMax Deadlift    (got 2rep at 285lb... have done 5's of 275 recently)

     21-15-9

     R-Arm DB Snatch     (30lb)

     L-Arm DB Snatch     (30lb)

     Situps

     Cooldown

     500m Row

  Not strong at deads today. Not enough sleep & food, I think: been god-damn hot, so is hard to stay sleeping.

  DB snatches went quite well, though; very smooth on technique. Good choice of weight. Maybe a hair light.

Boxes & Benches

1 Jul 13 (Mon)

     Warmup

     500m Row

     Strength

     5x5 Box Squat          (135lb)              **  Next time 145lb, 3x5 or 5x3  [?]

     8 Rounds

     3    Floor Press          (95lb)              **  Next time use in-cage for rack  [?]

     15  Bench Press         (smith 20lb)    **  Next time use in-cage for rack  [?]

     Cooldown

     50  1-Arm KB Swings  (30lb... 25L/R)

  Boxes went well: still a relatively easy weight.

  Floor presses: the movement itself was fine, but getting the bar into position was far more awkward & taxing than the reps themselves. I'll use the cage for a rack next time; actually, maybe next time I do any benches. Would be nice to get away from the Smith rack.   =D