MEBB Total Body on DAY14

Power Clean 3-3-3-1-1-1
Warm up with stretching, short running burst and 95lb Power Cleans
145x3 = 70% of max
155x3 = 75% of max
165x3 = 80% of max
175x1 = 85% of max
185x1 = 90% of max
195x1 = 95% of max
205x1 = 100% of max

I was less concerned about my back today.  I hardly even feel any dull pain or even an ache any more.  I went for 210 and got under it but did not land it and hold it.  I know I can get it but I had other things to get to and I had already done one rep.  I think just getting to 205 after doing nothing like this for five months is an accomplishment.  This is what I did last time:
135x5 = 65% of max

145x5 = 70% of max
150x5 = 72% of max
155x3 = 75% of max
165x3 = 80% of max
175x3 = 85% of max

Speed Tiers: two115lb squat cleans on the minute for ten minutes.  Very easy, I about nocked my teeth out the first time because it was so light and flew up so quicly.   I think this did help my form.  I am working on making the two ships pass eachother with this type of lift.  That analogy seems to be helpful.

Volume Tiers: Three sets of S.D.H.P. My reps were 25, 25, 25 which is an improvement from DAY 2(21, 20, 20)

Wallball, Toes to Bar Box Jumps on DAY 13

Complete as many rounds as possible in 15 minutes of:

10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

I got 9 rounds with 45 seconds left.

Just not feeling it this morning.  Stayed up till 10 last night building a float and did not get supper.  Up early today to get the WOD in since I coach games tonight.  A good goal next time would be 10+ I know this can be done.

400, Thrusters, Pull-ups on DAY 11

Four rounds for time of:

Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

3:29
3:47
3:43
3:38
Total = 14:38

I wanted to keep them all under 4 minutes so I was glad I did but I was more happy to bring my time down each time on the last three.  I did all unbroken but my running was pretty slow.  I need to speed up with this next time.

MEBB Upper Body on day 10

ME (Upper Body - Shoulder Press)(introductory Reps)5-5-5-3-3-3
5-95lbs = 62%
5-115lbs = 75%
5-120lbs = 80%
3-130lbs = 85%
3-135lbs = 90%]
3-135lbs = 90% (I only got 2 and a half reps)

Speed Tiers - 155lbs for bench press 2 reps a minute on the minute for ten minutes
I don't know if the speed tiers are helping me or not.  I guess I will find out if I am more explosive in a month or so on some of the lifts

Volume Tiers - I did three sets of 25 ring push-ups with my feet on the box so I could go deep.  Very good burn.

Cashed out with incline sit-ups

Cleans and Bar facing Burpees on Day 9

15-12-9-6-3 reps for time of:
135 pound Power Clean
Bar-facing Burpees
2:09
2:33
2:01
1:18
:31
Total = 8:35

This thing was harder than I thought it would be.  I just had to keep pushing through.  It was a mental battle and I don't think I achieved an overwhelming victory.

100m, 80, 60, 40 on DAY 7

Two rounds of:
Sprint 100 yards

Rest 45 seconds
Sprint 80 yards
Rest 30 seconds
Sprint 60 yards
Rest 15 seconds
Sprint 40 yards
Rest 60 seconds

I do not have times for the sprints.  I was more concerned making sure I got the rest time right.  This was a quick little burner which I welcomed because I was sore everywhere.  I cashed out with an easy mile.

Back Squat, High Box jumps, Tabata Bottom to Bottom Squats on DAY 6

ME (Lower Body –BS)(introductory Reps) 5-5-5-3-3-3
225
245
265
285
285
285x1

Did not feel very strong this morning, but then again, I have not done any squats in many months.  I did try to warm up but I think I should have done it a little more.  I stopped adding weight at 285 because I was having a hard time getting low enough.  The last set felt rong from the begenning, back had a twinge and I didn't even go all the way down.  I just quit and put it on the rack.  I do not think I did any damage at all which is a good thing.

Speed Tiers – High box jumps

I picked the tallest box we have and did not have any trouble with this except I hit my hand on the lip of the box and cut it open but no big deal.

Volume Tiers - The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

I did 16 reps on the first round and 15 on all the others.  I will be sore from this.  I did notice that my back looked in line and even on this movement which is a big impovement.