10/10/13

AM Workout (0520) 

Today was a solid session. Although I was really unhappy with my jerk today. But overall some solid work.

Three sets, not for time, of:
Rope Climb (15 ft) x 3 ascents
V-Ups x 20 reps
Turkish Get-Ups x 3 reps each arm (53#)
-Complete.

B.
Take 15 minutes to build to a heavy Jerk
-Singles: 185#, 205#, 225#, 245#, 265# (failed 2 times)
-245# felt really easy. I barely missed 265# both times, it got out in front of me. This is still something I'm not totally technically sound with or confident with. I'm putting in the work though, my lifetime PR is 272# from this May. I will PR soon.

C.
Complete as many rounds and reps as possible in 12 minutes of:
10 Handstand Push-Ups
15 Wall Ball Shots (20 lbs)
25 Kettlebell Swings (53#)

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .

For time:
60 Pull-Ups

3 rds + 5 HSPU. 3.13. The metcon sucked. I got the first set of HSPU unbroken, then it was 5/5 and then 4/2/2/2. Rough on my shoulders, I lost all my time on the HSPUs. On a positive note, the pull-ups were money. I butterflied every rep and was happy with my performance on them.

Rest 10 minutes then...

Push-Press @ 175# - 4,3,4,3
-This was supposed to be a 5x5, but my shoulders were toast.

Seated Strict DB Press @ 2 x 40# - 4,4,4,4
-I have never felt so smoked from 40# DBs. I added in this pressing volume at the end because I'm so weak with pressing. Overall a solid session.

PM Workout (1800) 

A.
Easy 1-Mile Warm-Up Run
-Complete, untimed.

B.
Five sets of:
Run 400 Meters @ 90%
Run 400 Meters @ 55-60%

71, 74, 74, 74, 74
-Felt really great. Awesome day in Chicago, about 70 degrees. Great workout. I'm pumped to train tomorrow.