12/30/13

AM Workout (0800) 

Despite the heavy drinking Friday, I felt awesome today in the gym. Won't be drinking again for a long time (after regionals if I qualify), but it was worth it. Partying every once and a while keeps a guy in his 20s sane. Anyway, today was some great training! Even though I don't have my weightlifting shoes while home, I felt strong on the front squatting and cleaning. By the time I got to the back squats I felt fatigued though; part C took a ton out of me.

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 80% (305#)
-Complete, easier than I thought it was going to be.

B.
Five sets of:
3-Position Clean @ 70-80%
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
225#, 245#, 245#, 255#, 255#
-Lost my grip on the last set, took each rep from the floor before moving to the pulling position.

C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% (190#) of 1-RM Clean
Rest 90 seconds
13,11,10,9 - ouch.

D.
Build quickly to 80% (335#) of your 1-RM Back Squat, and then…

Three rounds for time of:
5 Back Squats @ 80% (335#)
15 Chest-to-Bar Pull-Ups

8.40. Rough after the above work. Splits: 1.40. 4.40. 8.40.

PM Workout (1600)

I felt great this evening. Got some really simple conditioning in. This workout raped my lungs. Felt awesome to suck wind.

5 RFT:
250m Row
10 Burpees
15 Wall-ball

11.32 unbroken. Goal was under 12. Went really hard, burpees felt surprisingly really good.

Pumped to train tomorrow!