10/22/12

I partied a bit too hard this weekend. I had a lot of alcohol and weird/abnormal foods. But when I got back in the gym Monday afternoon I felt awesome. The rest/cheat food was needed. 

Front Squat - Go for a 1RM

-I went 225 x 5, 275 x 3, Singles: 295, 315, 335, 350# (335# was a PR, felt easy so I went for 350#, a 25# PR). I was stoked for 350#. I can't wait to go for a PR clean next Monday. 

Dead-Hang Pull-ups: 10 Sets of 7 reps, varying grips @ 60 sec rest. 
1. Overhand
2. Underhand
3. Overhand - Chin Over Right Hand 
4. Overhead - Chin Over Left Hand
5. Narrow Overhand
6. Wide Overhand 
7. Mixed 
8. Mixed (opposite last set) 
9. L Pull-ups (had to go 5/2) 
10. Overhand 

Snatch: 
2x2@70% (145#)
2x1@75% (155#)
2x1@85% (175#)
2x1@90% (185#)
4x1@75%  (155#) 
rest 60-90 secs for sets through 90%, rest 30 sec between reps for the final set.

3x5 Snatch Hi-Pulls – All reps at 205#, rest 60 sec. 

3x5 Non-Heaving Drop Snatch - 95#, 135#, 185#–  rest 60 sec.

-I'd never done these before, the only real working set was the 185#. It was challenging. I will take more time on these and go heavier next week. 

-Practiced HSPU, Hand-stand Walk and shoulder touches for 20 minutes. Everything is coming together, feeling a lot more confident on my hands. 

Rest 20 minutes then... 

For time: 
10,9,8,7...1 - Hang Power Snatch (95#)
1,2,3,4...10 - Over-the-bar Burpees 

6.56. This was a solid burner on the lungs. Great session in the gym. Stoked about the Front Squat PR and I'm pumped to train tomorrow.