5/30/14

Today was a really solid session. Some light lifting and a solid met con. Some really heavy stuff tomorrow, looking forward to it. Back/hip was a little tight today, but everything felt good today. Looking forward to tomorrow.

A.

-3 Max Sets Weighted Strict Ring Dip (25#) @ 2:00 rest

-6,6,5... tough... my training partner was getting ~15 reps each time. Big weakness here. 

B. 

Bench Press – 5 Sets x 10 reps  @ 50% (135#) + 10 (5R/5L) x DB Rows (100#) 

-Solid super set, felt really strong in here. 

C. 

Hang Snatch (below knee) - 65% (145#) x 2 x 3, 70% (155#) x 2 x 2

-Really low %s, working on speed/technique. Trying to land as deep as possible in the snatch and move the bar fast. Shoulders still feel a little beat up from Tuesday though. 

D. 

EMOM 21 Minutes, alternating stations (each station 7 times): 

Minute 1: 5 C2B Pull-ups, 10 Push-ups, 20 Double-unders

Minute 2: 250m Row

Minute 3: 10 Bar-facing Burpees 

-This was really great conditioning, I felt solid everywhere. But I only got the full 250m for about the first half of the workout. I was getting 200m for a while, then 150m, last minute on the rower only got 100m. I got all the reps each minute on the other movements though. Really big effort, great stuff.