1/10/14

AM Workout (0900)

This morning was a super solid training session. I felt great on everything except bench press. I didn't bench last week and it just felt kind of weak. But after the PR pressing stuff I wasn't surprised. I'm glad I got to fit it in though, will do more weight next week.

A.(1)
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.

Singles: 205#, 225#, 245#, 255# (PR) - felt really strong here, probably a few more pounds in there if I took more time.

A.(2)
Bench Press
3,3,3,3 - @ 205#
Close Grip Pause Bench Press
3,3,3,3 - @ 185#

B.
Back Squat
*Set 1 – 6 reps @ 65% (275#)
*Set 2 – 4 reps @ 75% (315#)
*Set 3 – 2 reps @ 85% (365#)
*Set 4 – Max Reps @ 83% (350#)
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

Max Reps = 10

C.
Complete as many rounds and reps as possible in 2 minutes of:
6 Thrusters (115/75 lbs)
6 Box Jump-Overs (24″/20″)
6 Hand-Release Push-Ups
Rest 4 minutes, and repeat.

These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again.

-3 Rounds, 2 Rounds + 6 box jump overs

Rest until fully recovered, and then…

D.
For times:
Row 1200 Meters
115/75 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

Row 800 Meters
135/95 lb Shoulder to Overhead x 20 reps
Rest 3 minutes

Row 400 Meters
155/105 lb Shoulder to Overhead x 15 reps

-5:15 (unbroken), 4:04 (15/5), 2:40 (10/4/1)

E.
3 Supersets:
10 x EZ Bar Skull Crusher (2 x 25# plates)
10 x EZ Bar Close Grip Bench (2 x 25# plates)

2 Supersets:
8 x DB Bench Press, thumbs toward face (2 x 65# DB)
12 x Band Pull Aparts

PM Workout (1630) 

I wasn't planning on training again today, but I went and worked out with my sister at a local box. I just did the workout off the board. It was pretty fun, I went light on the snatching stuff, but the metcon was solid conditioning.

3 Sets @ 135#:
3 OHS
3 Snatch Balance
3 High-hang Snatch
-Rest as need between sets.

Rest 10 minutes then...

For time:
3-6-9-12-9-6-3
Power Clean (155#)
Burpee Box Jumps (24")

8.24. Broke up the sets of 9 (5/4) and 12 (6/4/2). Solid pace on the burpees. Got my lungs burning, great afternoon / light session. Super pumped to train tomorrow! I'm loving training right now.