4/19/14

Today was a really great training session. I'm really happy that I PRed my clean. Metcon was brutal... Great day in the gym. Pumped to train tomorrow!

A.
For max reps:
90 seconds of Muscle-Ups
Rest 30 seconds
60 seconds of Muscle-Ups
Rest 30 seconds
30 seconds of Muscle-Ups

-12, 8, 4.

B.
Every :90, climbing the ladder:

1 Clean & Jerk
*Males – Start at 205 lbs and increase by 10 lbs on the minute.

-Got through 275#, failed the jerk on 285#.
-Kept going and got the cleans through 325#, this was a 10# PR. I haven't maxed out a clean in a long time. I was really happy to finally PR this lift, it's been a while.

C.
For max reps:
30 seconds of Ground to Overhead (225/145 lbs)
90 seconds of Rest
30 seconds of Ground to Overhead (205/135 lbs)
90 seconds of Rest
30 seconds of Ground to Overhead (185/125 lbs)
90 seconds of Rest
30 seconds of Ground to Overhead (165/116 lbs)
90 seconds of Rest

-4,6,7,9. These were tough, really fun. 165# felt extremely light, a lot of TnG reps. Fun intervals.

D.
For time:
50 Back squats (135/95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135/95 lbs)
50 Front squats (85/65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85/65 lbs)
50 Overhead squats (65/45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65/45 lbs)

-25:08. This workout always kicks my ass. I don't recall where I was at the 22:00 regional cutoff. I wish I would have remembered to check. On a positive note, my pull-ups felt really good. The front squats were oddly the hardest part for me.

-When I did this workout in preparation for the 2012 regional my time was exactly 25, BUT I also used separate bars, instead of changing out the weights. So I did a little better on this today, considering I had to change out the weights and all the work I did prior this (clean PR and lots of CJ) and got about the same time. But overall I wish that I would have improved this more over the course of two years of training. High volume crap like this is definitely not my thing.