Love It When a Plan Comes Together

As usual I headed into the gym early to get my Oly session in. I'm really starting to enjoy these early Saturday morning sessions. Rolling up the bay doors and lifting with the Sun coming up being solo in the gym has a pretty sweet vibe to it. Took yesterday completely off and just hung out with the family. Still feeling a little the squats from Wednesday a bit, but I got loose pretty easily. Time to get to work.

Mock Meet
Snatch - warm up and take your best 3 attempts
bar progressions
95(3) - 135 - 155 - 175 - 185 - 195 - 205 --- 215(93%) - 220(96%) - 225(98%)
- Right away I knew this was gonna be one of those sessions where everything goes right. I felt fast through the middle and solid at the bottom. No problems in front. In fact, I stapled my feet to floor all and held a short pause at the bottom before standing each one up on all three attempts. Cleanest attempts I've made to date. Has me very excited about the possibilities of next Saturday.

Clean & Jerk - warm up and take your best 3 attempts
225-245-265-275-285 --- 295(93%) - 305(96%) - 310(98%)
- Rushed through this in about 20 minutes. Felt real good with weight. 295 was a little sloppy on the jerk, but passable. 305 I failed the jerk. I lost focus on the dip to fatigue I think. The clean felt strong so I decided to move past it because I know I've got it in the tank. Took a little longer to rest before attempting 310, initially I planned on 315. Clean was good. Jerk was the strongest and fastest of the 3...probably would have been fine with 315.


Closing Thoughts
 My last meet I totaled 215 (S:90; C&J:125). If I hit the numbers I did today I will be extremely pleased with the results regardless of where I finish. Depending on how I feel that day I may bump my first attempts up to 95-96% and possibly chase some PRs on my 3rds if all goes as planned.
 I'm extremely pleased with the Oly program I've put together over the last few weeks. I've never felt this comfortable at 90+% of my 1RMs, much less made this many successful lifts this often at these higher percentages. I had my doubts after a few bad sessions in the last two weeks, but held tight to the programming. I came out of today feeling great and exactly how I hoped I would. Very excited to see everything come together next weekend!

Breakin' a Sweat!

Yesterday's squats did a number on me so I didn't make it to the track and instead got some rest my body was craving. Felt stiff and sore, but very energetic today. Spent some time playing the water withe kids today...and man did it feel good! I was having flashbacks of my Summers in Southern California today. Caught the last class of the day at Prevail this evening. I was drenched by the end! Gotta love a good sweat!

Strength
BTN Snatch Grip Push Press - doubles 5:00 EMOM; heavy as possible
bar(10)-95(5)-135(5)-185(3)-225(3) --- 245 - 265 - 265 - 265 - 275 - 275
- Modified normal PP a bit to work on some stuff for Oly. I'm glad I raised it up for the last two sets...they were well earned. Good work on the shoulders tonight.

WOD
Tabata D, D, S (DUs, Ring Dips, & Sit Ups)
DUs = 40 - 35 - 26 - 34 - 30 - 27 - 30 - 35
Ring Dips = 10 - 9 - 7 - 7 - 6 - 6 - 6 - 6
Sit Ups (anchored w/ 20# slam ball on my chest) =10 - 9 - 9 - 10 - 10 - 10 - 10 - 10
- This was a good little number. I was a little disappointed in the DUs. I was hoping to maintain at least a 30. On both rounds when I dropped below I had one miss, but the rope got tangled on top of the miss. I had misses in the two 30 rounds too, but the rope was easy to get started again.
  Moving to the dips was interesting. I was expecting to somewhat fresh, but my shoulders were starting to fatigue fast. I used every bit of kip I could muster to get those rounds of 6.
  I added the anchor and weight because I wanted a little more than just regular old sit ups. GHD is out of the question. Every time I try and add it into my training it tweaks my back just enough to let me know it's not a good movement for me. The added weight had me burning up the last 4-5 sets. The anchor allowed me to use my hip flexors similar to a GHD.
  I looked like I jumped into a pool afterwards. It always feels good to be drenched in your own sweat after a workout.

Cash Out
ME DH Pull Ups  x 3 - 13 - 11 - 9 (done at home earlier in the day)
GH Raises - 3 x 10
- Felt good about both of these. Numbers are going up on the pull ups and I'm feeling stronger and stronger on the GHRs. My first set of 10 was great. My last set was well earned.

Lots and Lots of Legs

As I write this tonight I can feel the DOMS creeping into my thighs. Last two days I've put a lot pressure on em. Gettin' a little tight, but I'm recovering well. Golfed for the first time in 2 years yesterday...it reminded me why I don't try to get out anymore...I'm terrible. I'm pretty content being terrible that way though so it's okay. I have my shots here and there, but I do enjoy a good cart ride in the sun. It'll be a long time before I ever play 18 holes again though. My ADD can't handle being on the course that long. Here's the run down of the last two days.

6.26.12
Hill Work @ Hart's Hill
5 bounds x 5 (roughly 48' covered)
50yd Sprints x 10 (:75 Rest)
- Stayed with the same volume this week because of the comp coming up. I probably will skip the hill next week altogether until the comp is done. Took the rest time down to see how my lungs and legs would respond. Still felt real good. Actually, I think I recovered faster and better than last week when I gave myself more time.


6.27.12
OWOD
Snatch - 20:00 to a heavy single (more like 30)
bar progressions
95(3)-115(2)-135-155-165-175-185-195-205- 215 - 215 - 215 -215 - 215 - 215
- As I headed North on this one I was feeling really good. I actually thought til 215 that it might be a PR type of day. 207 is 90% so I'm still working in the range that I would like to be in. I would like to be a little more consistent heading into the comp, but we'll see. Turnover is killing me right now. I was supposed to some Snatch pulls, but with all the misses today I figured I would skip them. I recorded my 3rd attempt, but of course I made it easy so the vid wasn't much help. I used straps today once I got above 200 because my forearms were just fatigued...maybe from golfing...I don't know.

Back Squat - Doubles; 10:00 EMOM @ 80-90%
135(8)-225(8)-315(5) ---
365 - 365 - 365 - 385 - 385 - 385 - 405 - 405 - 405 - 405
- Needed some nice heavy lifting to blow some frustration off from the Snatch work. Been wanting to do some ME work on squats for awhile now. Looking back I would have done 365 x 2, 385 x 2, 405 x 3, and 415 x 3. Don't get me wrong those last 4 sets of 405 were well earned, but I would have like to have gotten to 415 for at least 2 sets. Not gonna get back to 500 taking the easy way out. I have to keep that in mind when going under the bar more consistently.

WOD
10-1
  KB Swings (53#)   (All UB)
1-10
  Box Jumps (30")   (yep..I had some misses and pauses)
= 5:27
- I've never done tall box jumps before and now that I've done em...I don't get all the fuss about em. If any thing they seemed a little easier to rebound off of them because you had to slow down and step off correctly. Once you get used to the drop, I don't think it's any different than a regular 24" box. KB swings were money tonight, usually they tear my POC up. I should have used the bigger bell, but I was more focused on working the box jumps than anything else.

Rough Morning

Been feeling a little tight, but good energy wise. I got some running work in yesterday and woke up early for an Oly session today. Getting my body moving early in the morning is proving to be pretty difficult.

6.21.12
Endurance WOD
200m x 10 (:90 REST)
*keep splits within 2-3 seconds
Runs 1-5 = :39-:42
Runs 6-10 = :40-:41
- This started off as a mess. I really wanted to get on a track to do this WOD so I wouldn't have to deal with any sharp turns or down and back business., but it didn't work out that way. I took a tour of 3 local high schools and arrived at each one to find the PE classes or football programs using them or it was under construction. After all that, I ran at home. Recovered well between runs. Solid effort.


6.22.12

OWOD
Snatch - 20:00 to establish a 1RM
bar progressions
115(3)-135(3)-155-175-185- 195 - 195 - 195 - 195
 5:00 REST
Power Clean & Push Jerk - 20:00 establish a 1RM
135 - 185 - 225 - 245 - 275
- Late night at the drive in made for a rough morning. Visited my buddy down at TIU for this session. I remember the equipment being in slightly better shape and I'll leave it at that. It was different and that was probably good. I've gotten pretty comfortable lifting at Prevail and using the same equipment all the time.  I think it was good mentally just to adapt to a different place and equipment. I had a poor attitude from the beginning and that carried over into my lifting. Cashed in my chips early.


 WOD
50 DUs   [UB]
10 Cleans (135#)   [UB]  
40 DUs   [1 MISS]
8 Cleans (145#)   [5-3]
30 DUs   [3 MISSES]
6 Cleans (155#)   [3-3]
20 DUs   [1 MISS]
4 Cleans (165#)   [UB]
10 DUs    [UB]
2 Cleans (175#)   [UB]
 = 6:35
- Frustrated about this morning's Oly session I snuck in to Prevail this afternoon to do yesterday's WOD. Heard some times from friend's and wanted to see what I could do with it. The clean ladder was supposed to start at 115# and end at 155#, but I felt that was too light for me, plus I'd rather just start with a plate on the bar.
  Transitions were fast. I used clips for the round of 10 only. Lost my grip on the bar in the round of 8. Dropped the bar in the round of 6...legs were starting to burn!! Had some misses on the rope, but it never took me long to get it together again and start swinging. I was pretty winded after the first two rounds. Happy with this one. Definitely allowed me to get some frustration out!

Cash Out
GH Raise - 3 x 8
Hip Exten. - 3 x 10 (25#)

Not Fast Enough

Got up early today for some Oly work at Prevail. Felt a little stiff, but well rested. Need to get my morning mojo back because I sure didn't have it today.

OWOD
Snatch - 7 x 1
Bar Prog.
95(3)-135(3)-155-175 ---
185 - 195 - 205 - 215 -215 -215 - 205
- Wheels just fell right off this morning. I felt good through warm ups and solid on the ladder up. I stuck 205 clean and at that point thought I'd be moving up to 225-230ish again today....insert SCREECHING BRAKE NOISES. I got to 215 and fell apart. I don't know if my back just started to fatigue or what. My pull started coming out and when I tried to bring it back in on the next two reps everything just felt off. Following my 3 strike rule, I brought it back down to 205. I got it, but it was UGLYYY!! Some days you got it and some days you don't. Added some more volume to the body this week probably just needing some time to adjust.

Back Squat - 5-3-1+@75-85-95% [425]
225(8)-275(5) --- 320 - 365 - 405(6)
- Surprise Surprise!! I got under the bar at 225 and thought 405 was gonna be pretty rough today. Thought the same thing after hitting 365 for 3. The bar felt light at 405 for some reason and I hit 3 without pausing and gained some motivation for 3 more. I found a nice bounce out of the bottom and called it at 6. 7 or 8 was a definite possibility!

Snatch Pulls - 4 x 3 (heaviest possible)
225 - 235 - 245 - 255


WOD
"Jackie"
1000m Row   [3:43; 20 s/m; damper@6]
50 Thrusters (45#)   [all UB]
30 Pull Ups   [15-5-2-2-2-2-2]
= 7:21 (:54 PR from Dec 11)
- Real happy about this one! Last time I blew everything I had in row and died on the thrusters and finished with a time of 8:15. A took this one on a little smarter this time. Took my time on the row, I think it was probably still a little too fast. Very pleased I pulled the thrusters off UB. I had a lot of pauses to shake my legs out, but I never dropped the bar (CT made sure of that). Got to the pull up bar and was hoping to get 20 on the first set, but couldn't. I probably could have gutted out a 3-3-2-2 on the last 10 to shave off a few more seconds, but oh well.
 I was real happy to see this one come up for two reasons. Two of my best friends did it recently and they both beat me, so I was anxious to settle the score (I lost to the small one by 6 seconds and smoked the big one by about 40 seconds). The competition I will be participating in has a modified Jackie as one of the WODs I will have to do on day 2, so this was a good practice session.

That's Alot of Suck

Got up nice an early while the weather was still nice and headed out the door for the first hill run of the Summer. I've been running hills since I was in high school for conditioning. "The Hill" was a terrible thing. I have many fond memories of it and have yet to find a hill that even comes close to it's nastiness. I hated it while I was in high school, but I never stopped running them after I graduated because I learned they were one of the best things out there to develop leg power and lung capacity.

Hill Work
4 bound x 4
50yd Sprints x 10 (60-90 sec REST)
- Wanted to find out where my legs were on this first run so I kept the volume on low side. Goal was to remain fast through the sprint. As my legs get stronger I plan on adding volume/length of runs. Felt pretty good when I was done.

Strength
Push Press - 5-3-1+@75-85-95% [255]
bar(12)-95(8)-135(5)-165(5) --- 195 - 220 - 245(4)
- Presses felt good. Didn't think I had 4 in the tank at 245, but CT convinced me otherwise.

WOD
12:00 AMRAP
   200m Run
   10 Burpee Box Jumps (24")
= 5+200m
- This was terrible! It was hot and humid. I was hurting. I made it inside the door from the run right as time expired and I was done! Goal was 5 rounds at the beginning of the WOD so I'm happy I got it because after 3 rounds I didn't think I was gonna make it. That was a tough one.

Cash Out
HSPU practice

Three Wheels

Woke up excited for the week. My wife is on vacation this week and we got to celebrate out 6 year Anniversary today. Got some fun things planned this week with family. Early morning workouts start tomorrow.

OWOD
Clean & Jerk - 8 x 1
bar progressions
135(3+1)-155(2+1)-175(2+1)-185(2+1) ---
205 - 225 - 245 - 265 - 285 - 295 - 305 - 315 PR!!
-  Wasn't quite sure what to expect tonight. I was feeling well rested heading into the gym. I was dripping in sweat by the time I finished warming up. Feeling a lot more confident with heavier weight and a lot more comfortable with the changes I've made to my set up. Was catching the bar a little off during my first few working sets. I got into a groove at 285 and just kept moving. This was a big PR for me. I've cleaned more this when I was younger, but I've never been able to put this much over head. My goal was to try and be better than I used to be...today I did just that!!

Clean Pulls - 4 x 3 (heaviest possible)
315- 325 - 335 - 345

DH Pull Ups - 5 x 3 w/ 53#

Clean & Jerk 315#

Oly Work

Grindin'! Got up early to get my Oly work in before everyone else showed up. Love my alone time in the gym. Less talk, more work. Reminds me of the old days in Pat's garage with Greg. Feeling refreshed and ready to get back to work. I only got a few more weeks before competition so I really got to get it in gear.

OWOD

15:00 to establish 1RM
bar progressions
95(3)-135(2)-155-175-195-205-215-225-235-235
- I enjoyed working with the time cap. Made me work on a couple of things: staying focused, dealing with bigger jumps, shorter rest periods, and NOT chasing weight. I didn't have a single miss until 235#. I stuck the 225# cleaner than ever...even held it at the bottom for a three count because it felt so good. I went for 235# as time ran out. First miss was terrible...swung it way out in front, but had plenty of pull though. Time ran out, so I told myself I would only take one more shot at it. Big pull, had it overhead, but just couldn't hold on....very very close!! Time to move one...purpose of the time cap!

Snatch Balance - 4 x 2 (heaviest possible, rest 60-90 seconds)
205-225-230-240
- I actually lost my first rep at 205. Regrouped and everything got a lot easier. 240 was a probably more of fast descending OHS, but being able to control the weight and stabilize once hitting bottom is a big confidence builder.

Snatch Pulls - 4 x 2 (heaviest possible, rest 60-90 seconds)
240-245-250-255
- Solid pulls. Good overload. Positioning and speed felt good through out.

Settling In

School is out and Summer is in full go! Had a busy weekend, but well worth it. Started off at CF Carbon for HOPE on Saturday. BBQ'd at home on Sunday with my family to celebrate my son's 1st birthday. Woke up early Monday to fly to Vegas for my oldest nephew's HS graduation (one we are all relieved he made it to). Spent two days out in Vegas with my family relaxing and getting some much needed quality time in with my mama, sisters, and all my nieces and nephews by the pool at the Golden Nugget. Took the red eye home Wednesday morning and...BOOM....daddy day care Summer has begun! 
Got some good training plans ahead this Summer! Looking forward to hitting some buddy WODs my friend's new garage gym and getting some weekly WODs in with two of my best friends once they get up in running. Good times ahead for sure!! Diet is back on track! Double days start next week...stay tuned!
During all that running though...I did manage to get a few WODs in here and there. Another quick run down...

6.8.12
OWOD
3 POS. Snatch - 7 x 1 (heaviest possible)
bar progressions
95-115-135-155-165-185-185
- pretty lazy day. Super sun burned from a pool party the day before, which made it a little annoying to get into a good position. I used straps for this work. Probably shouldn't have skipped right to 185#, but I was feeling too lazy to break it back down from Charlie's set. Not a very focused OWOD.


6.9.12
"Hope" @ CF Carbon
3 rds of:
 1:00 Burpees  [20-10-5]
 1:00 Power Snatches (75#)   [20-15-??]
 1:00 Box Jumps (24")   [15-??-??]
 1:00 Thrusters (75#)   [??-??-??]
 1:00 C2B Pull Ups   [10+ each round]
 1:00 REST
= 211
- My goal going in was to try break 230. I was in the last heat of the day so I got to see all the results from earlier in the day...I knew it would be tough. My metcon is pretty weak right now and again...mentally didn't know if I was willing to commit going in. Unfortunately, I didn't get to record my scores for each round, but I do have some rough estimates. 
  I felt pretty good after the first round. I tried to go big without killing myself too much and managed to grab 10-15 seconds of rest at the end of each movement. I remember coming into the 2nd rd rest period really thinking I was going to puke. I burned out in the second round. I flat out pussed out on my 3rd round burpees. I did 5and stopped. I had like 40 seconds to go still that I chose to rest with and hoped I could recover enough to make it up on the other movements. It was a sissy idea! One I am not very proud of. I tried to make up through the rest of it as best I could. Thrusters were another one that I should have made up more ground on, but just didn't fight it enough. This is one of those WODs that I just can't say I'm proud of myself for...it was not my best effort.


6.13.12
Strength
BTN Push Press - 3-3-3+@70-80-90% [250]
bar(10)-135(3)-155(3) --- 175 - 200 - 225(4)
- Barely slept on the plane home. Got a few cat naps in watching the kids through out the day, but I'm dragging big time. Running late to class so I didn't have time to stretch much so I chose to go BTN instead of front rack, body just wasn't haven't it any other way.
WOD
Mile Run (8:15)
 21-15-9
   Ball Slams (30#)
   Pull Ups (15.6-5.5.3.2-3.3.3)
400m Run
= 15:01
- I thought I was doing much better on the run. I was expecting a 7:55-8:00 finish. Got right to work on the ball slams. Butterfly felt real good today. The ball slams got real heavy after the 21 pull ups. My lungs were on fire for most of this one. I need to breath better when I butterfly. I dropped most of the time just because I had no wind coming in. I think I was holding my breath for some reason. The last run was rough on the lungs. Arms were real heavy. Pushed the best I could.


6.14.12
Strength
Back Squat - 3-3-3+@70-80-90% [425]
bar(10)-135(10)-185(8)-225(8)-275(5) --- 300 - 340 - 385(6)
- Little stiff today, despite a good mid day mobility session during nap time. Legs were feeling a little dead from the run yesterday and lack of rest still I think. Very pleased with the 6@385 though. 
WOD
5 rounds FT:
 20 Sit Ups
 10 Shoulder to OH (115#)   [all UB]
= 4:43

2:00 REST

5 rounds FT:
  10 Sit Ups [all UB]
  5 Shoulder to OH (115#)   [all UB]
(don't know time because someone turned the friggin clock off on me)
- Decent WOD. I thought about bumping the weight up to 135#, but chose not to because I wanted to make sure I kept moving...fast. I think 135# would have been the right choice in the end. Rounds 1 and 2 of sit ups were at a solid pace. The last 3 rounds got slower and slower, but I did keep moving at least. I felt good still at the end of the WOD, but I wanted to get a little more volume out of it since I missed the beginning of the week. I rested 2:00 and went after it again. I cut the reps in half because the sit ups would have been terribly slow and defeated the purpose of the extra rounds. Looking back I should have went 10 and 10 in the extra rounds or bumped the weight up maybe.

Cash Out
ME DH Pull Ups - 2 x 11-9
Strict T2B - 2 x 12
*alternating sets*

GHRaises - 3 x 8
GHD Hip Extensions - 3 x 12 (25#)

Quick Game of Catch Up

The last two weeks of school have been hectic. Been pretty busy shutting down shop around the school and cleaning things up for the Summer. This is just gonna be a quick run down of what has transpired since my last post...

5.29.12
Strength
Floor Press - no 1RM on this one so I just tinkered with some weight. FPs have been causing some weird elbow twinge/pain so I'll probably be laying off of these from now on.
bar(12)-135(12)-175(10)---225(8)-245(8)-265(5)

DH Pull Ups + ME Kip (in between sets of Floor Press) --- 8+5 - 6+5 - 4+7

Back Squats ---
   bar(10)-135(10)-225(10) --- Banded Squats - 225 + reds (6) - 225 + blues(6) [both were too light]
   Squats w/ hanging KBs --- 3 x 5 @ 225 + 24k bell
-Pretty tight from the Stars and Stripes WOD the day before. Deload week so I was playing with some ideas for the squats. I really like banded squats so I was playing with them a bit, but we just don't have the right equipment to keep the proper tension on the bar to make it worth while. Hopefully, we can get some chains in the gym this Summer.

TGU - 3 x 3 @ 24k


5.31.12
Strength
Push Press - supposed to be deload, but my gym appearance has been sporadic so I went heavier
bar(10)-95(8)-135(5)-155(5) --- 165(5) - 175(5) - 185(5)

WOD
5 rounds of:
   40 DUs (UB, 1 miss per round after that)
   10 Push Press (95#) (all UB)
= 3:59

5:00 REST

2 BONUS rounds
= 11:40
- We did this one a while back, but the movements were in reverse order. I was pumped...I PR'd by :13 seconds. I was a lot calmer with the rope despite the miss each of the last 4 rounds. I was only gonna take a 4:00 minute rest at first, but something happen and I lost track of time. I had planned on doing 3 rounds, but my shoulders were burnt out. I had 6-7 misses on the rope in the second bonus round so I called it.

6.2.12
OWOD
Snatch - 8 x 2 @ 80%
bar progressions - 95(3POS. x 2) - 135(2) - 155(2) - 165(1x1) - 175(x11) ---
80%=185# (1.1 - 1.x - 1.1 - 1.1 - 1.1 - 1.x - 1.1 - 1.1)
- Two misses were out in front. I had several sloppy stand-ups in between the misses, usually on the second rep. Last set of the day felt fantastic...solid pause at the bottom, stable. Good work all together. It took me a while to remember some of the things I changed during my PR night, but once I did everything fell right into the groove.

BTN Sn. Grip PP - 4 x 3 (heaviest possible)
185 - 205 --- 225 - 235 - 245 - 255
- Next time I should start at 245 and ladder up from there.


6.4.12
Andy's Bday WOD
3:00 AMRAP KB swings (24k)   (70)
   3:00 REST
3:00 AMRAP Row for Cals *damper@10 (60)
   3:00 REST
3:00 AMRAP 20m Prowler Push (95#)   (8)
   3:00 REST
3:00 AMRAP Hang Power Cleans (60k)   (28)
= 166
- My wife and I WOD'd with my bro in law tonight for his birthday at his place. It's nice because he has a ton of equipment. It was tough. This WOD put me on my butt when I finished. My traps were sore for a few days afterwards. Always a good to time though WODing with family.


6.5.12
Strength
Back Squat - 5-5-5+@65-75-85%
bar(10)-135(10)-185(10)-225(8) --- 275 - 320 - 365(12)
- Squats felt solid. On the 12th rep my back started to fatigue. I felt like I was in good posture until the end, but I was told otherwise once I put the bar down. My legs felt these for a while to come. Reps felt good though. I was originally shooting for 8ish, but I POC was firing real good and my speed was about the same start to finish.

WOD
4 rounds of:
1:00 AMRAP Power Snatches (75#)   [15-15-15-13]
1:00 AMRAP Box Jumps (24")   [20-20-15-24]
= 137
- I got to class late and was in a rush from the beginning. I had to do the WOD on my own after everyone else finished. I didn't realize this was "Hope" practice til after the 1st round. My original plan was to just go and burn out, but after back squatting...pacing became a better option. I had some goals going in and just tried to stay with them through out.


6.6.12
OWOD
Clean & Jerk - ladder up to a heavy single
bar progressions
135(3)-185(3)-205(2)-225-235-245-255-265(x.1)-275-285
2 x 2 @ 255 (90% of 285)
- My back was pretty fatigued from the start after yesterday's back squat work and my legs were real stiff from the work as well. Felt uncomfortable in my jerk tonight. Right wrist was sliding into place and it was causing some discomfort as weight got heavier. 285 was a good stop tonight. Added some doubles of my heavy single at the end for a bit more volume.

Clean Pulls
4 x 3 @ 315