2/13 - 2/16

13-Feb
AM
A1. Weighted pull up; 1-2x6; rest 30 seconds

35x2, 37.5 x2, 40x1, 42.5x1, 45x1, 50x1
These felt pretty strong today

A2. Side plank on hand (elevate the top leg as high as you can get
it); 25 seconds x6; rest 30 seconds
A3. FLR on rings in full external rotation; 35 seconds x6; rest 3 min
The above felt strong. Feeling good with these. 

B. Negative body levers; 10 slow controlled reps not for time

Still making progress on being able to control these more

C. Toes to bar; accumulate 50 reps in sets of of 5-10 unbroken - not for time

Did 4 sets of 10 and then 2 sets of 5. 

+
5 sets of 50 unbroken doiuble udners for time

Did not do the du, knee was still kinda sore and it was the pounding from landing that hurt it. 
PM
50 thrusters for time 95#
(each time you break perform 2 muscle ups)

5:44, i think i may have accidentally done 45 not 50 :(
MU were unbroken each set. I broke it into 6 sets but pretty sure i miss counted and needed to do 1 more set. They felt good though, 8 reps was my biggest set. 
14-Feb
AM
A. Split jerk; build to a tough single

built to a heavy push press of 155#, the landing right now in a split jerk and push jerk is what triggered the pain in my knee, its a tender spot when you touch it, it was starting to feel better so i laid off the split jerk today.

B. Weighted dip; 1-2x4; rest 2 min

35x2, 45x2, 55x2, 66x1 - thats a PR for sure, just not sure by how much

+
4 rounds for time:
15 burpees
15 box jumps 24"
15 CTB pull ups

12:13 - i had to step down on box jumps and did CTB 9/6, 6/5/4, 6/5/2/2, 7/3/3/2
burpees were steady, just tried to keep moving the whole time. My legs were just flat out tired during this. 
PM
Airdyne 4 min @85-90%
airdyne 1 min easy
x6
+
45 min mobility work

This felt good, felt different compared to last week, only 1 minute rest made a big difference. Accumulated 350cals. First couple started out slow and legs just burned but then the last few, i quite letting my head get to me and just ignored the burn and focused on breathing and went up a lot of calories compared to the first few. It wasn't like I couldn't push on the air dyne because my legs burned i was just being a wimp. :)
15-Feb
OFF

16-Feb
A. Deadlift; 3, 2, 1; rest 2 min
255, 275, 300, felt easy so did 310! 

http://youtu.be/K0gDlLn5UJY

Its crazy how much my deadlift has gone up over the past few weeks. I love it, makes me feel stronger!

+
15 min amrap:
15 deadlift 115#
15 push jerk 75#
15 calories rowing

5 rounds + 15dl + 10 push jerks
This felt good, push jerks felt easy and great! I broke deadlifts but did push jerks unbroken the whole time. Breathing felt good, arms and legs just eventually got tired. 

We had an ice storm here today. Gym was closed so I didn't go coach, it's supposed to be super cold and freezing the rest of the week, like not getting above 32 till maybe Saturday. So that will be miserable. Can't wait for the hot weather!

I had a great weekend, last Monday I hit a deer so that sucked, found out Thursday that it totaled my car, Friday State Farm gave me a check for my car, much more than what it was worth and Saturday I went and bought a new car. My first car I ever bought, so i really feel like a grown up now ha. And then Mike got me a Macbook Air for valentines so  that just made the weekend awesome! This thing is amazing, so much better than my old 20# PC laptop haha.