8/12/14

Today was the best workout I've had in a while. Haven't gotten a full invcitus session in since I left for Vienna a couple weeks ago. It was awesome to get everything in, I love to train instead of just randomly working out.

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – see if you can build to more than you did last week)
Rest 90 seconds
10 Strict Pull-ups
Rest 90 seconds

-135#, 135#, 135#, 155#, 165# ... this whole narrow grip thing is new to me. First time I've ever done it. Looking forward to improving this. I was very strict about the tempo, could definitely go heavier without the pause in the hole. Fun/challenging new stuff. Pull-ups felt solid.

B.
Bench Press
*Set 1 – 5 reps @ 60% (135#)  of 1 RM (didn't get to test last week... went off old 1 RM of 250# set a long time ago)
*Set 2 – 3 reps @ 70% (176#)
*Set 3 – 1 rep @ 85% (210#)
*Set 4 – 3 reps @ 80% (200#)
*Set 5 – 3 reps @ 85% (210#)
*Set 6 – 2 reps @ 90% (220#)
*Set 7 – 8 reps @ 70% (176#)
*Set 8 – 8 reps @ 70% (176#)
Rest exactly 2 minutes between sets.

-I was using KG plates... I think I was close-ish on the all the %s. Despite that I still suck at benching, I really love it and have improved a lot over the last year.

C.
EMOM 10:
3 Muscle-ups

-Complete, all sets unbroken. Felt a little rough after the benching, but after the 4th or 5th minute I felt really fluid. These weren't programmed today, but I haven't hit these in a couple weeks and I just wanted to get in some movement on the rings.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees
20 Push Press (115/75 lbs)

-5:33 unbroken, 5:41 unbroken, 6:33 10/5/5 push-press. Really tough workout, really pushed it. Bonked hard on the last set, shoulders just started feeling like fire. Great stuff, really solid day in the gym. Pumped to hit it tomorrow!