3/25/14

I wasn't sore today, but I felt a little exhausted. Overhead squatting felt absolutely horrible on my shoulders. My elbows can't seem to stay locked out on heavy sets. This is something I really need to work on, it's an embarrassing weakness.

A.
Overhead Squat - 5,5,2,3,3

-135#, 185#, 225#, 225#, 225#
-I was trying to go for sets of five all the way through, right elbow was not having those sets of 225#.

Front Squat
*Set 1 – 5 reps @ 60% (225#) of 1-RM
*Set 2 – 3 reps @ 80% (315#)
*Set 3 – 1 rep @ 90% (345#)
*Set 4 – 5 reps @ 75% (285#)
*Set 5 – 5 reps @ 83% (320#) - 5 RM PR
Rest 2 minutes between sets

-Complete, felt a little tired, this was probably just mental discouragement from how shitty my overhead squatting feels / is generally. Got all the reps solid, was happy to PR.

B.
Five sets of:
3-Position Clean
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

-185#, 205#, 225#, 245#, 255# - I think this is technically a PR? Didn't feel too tough though, more there.

C.
Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster x 3 reps (100/65 lbs)
Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

-Finished round of 15 + 4 thrusters - more there, should have gone harder in the last minute.

D.
On a 30:00 clock....

EMOM 20:
-Odd: 8 C2B Pull-ups
-Even: 6 HSPU

-At 24:00 - Max set of C2B
-At 27:00 - Max Butterfly Pull-ups
-At 30:00 - Max Strict Pull-ups

-Finished all the reps on the first part, the second half of HSPUs was a lot of 5/1 and 4/2, last set was 3/3
-12 C2B
-18 Butterfly
-5 Strict
-I realize these numbers sound horrible... But after 80 C2B Pull-ups and 60 HSPUs those max sets were really rough. Looking forward to working on these movements more.