8/19/14

AM Workout (1000) 

I had an awesome session this morning. I had a great workout and got to know a guy I competed against this weekend. He is a great dude; still amazes me the quality of people I meet within the CF community. I did the lifting he was doing and I made up a metcon on the spot. Back felt solid squatting and doing thrusters, which was refreshing. Will hit some Invictus stuff in the PM.

A.
Back Squat - 6,6,6,6,6
-Worked from 220# to 300# ... every set felt really easy, no back/hip pain, but didn't push it.

B.
Overhead Squat with banded KBs - 3,3,3
-2 x 8 KG, 2 x 16 KG, 2 x 26 KG
-This was interesting ... never done this exercise. I will definitely be implementing more of this into my training. I love the stabilizing factor in this exercise, it was awesome and a great warm-up for the regular OHS. Great stuff.

C.
Narrow Grip Overhead Squat - 3,3,3
-176#, 198#, 220# - this is technically a PR ... don't do much overhead squatting and usually never with a narrow grip. Felt a lot better than last week, wasn't too difficult.

D.
Every 7 minutes for 21 minutes (3 sets):
Row 1000m
10 Thrusters (80 KG / 176#)
-Didn't get the exact times, rowed 3:30, 3:40, 3:50 ... thrusters were 5/5, 6/4, 4/3/3. Went HAM, felt really fit, really fun / hard metcon. Overall a great session in the gym.

PM Workout (1730) 

Got a solid session in during the PM, felt really strong on everything. I sadly tore my hands though.

A.
5 x 5 - Strict Weighted C2B Pull-ups @ 60 seconds rest.
-Unknown weighted vest amount? Just grabbed it, probably 15-20#.

B.
Bench Press
*Set 1 – 5 reps @ 60% (135#)
*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 @ 78% (187#) 
*Set 8 – 8 reps @ 78% (187#)
 Rest exactly 2 minutes between sets.

-These were approximate... working with a limited amount of plates in KG. Felt really strong though. 

C. 

2 Sets:

3 Minutes Max Ring Dips (1 second hold at top of ring dip) 

2 Minutes Max C2B Pull-ups

Rest 4 minutes

-30/31

-27/32 

-Tore my hands, felt good though. Fun stuff.