9/29/14

AM Workout (0500) 

Today was a surprisingly good training session. Drank a bit this weekend and barely ate anything yesterday, so I always get a little guilt/anxiety about the first training session back. I was slow to get up and pretty tired/still sore when I got up. But once I got with my crew and warmed up I felt really great. Good session, looking forward to tomorrow.

A.
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 70-75% (161-173#) of your 1-RM Snatch. Same as last week, try to increase the load a little bit.

-Used 176#... a little over 75%... used 165# last week... felt extremely solid.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85% (153-163#)

-Used 155# for all sets ...  (81%) ... tough effort. Got 5-4-5-4-4-5 reps... this was extremely difficult, some of the toughest pressing I've ever done. 155# for 5 was a new 5 rep PR... kind of ridiculous considering I was hitting on the 2 minutes... Big effort.

C.
“DeHart”Complete as many rounds and reps as possible in 4 minutes of:
195/135 lb Power Clean x 1 rep
195/135 lb Thruster x 1 rep
195/135 lb Shoulder to Overhead x 1 rep

-10 Rds ... really fun workout, wouldn't mind hitting some short/heavy stuff like this every week!

D.
Three sets of:
Glute-Ham Raises x 6 reps @ 3011
Rest as needed
Single-Arm DB Row (100#) x 8 reps each arm (2 second pause at top)
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
Rest as needed
-Solid training, glad I got this stuff in, single arm DB rows are awesome.

PM Workout (1945) 

Three sets of:
Row 2400 Meters @ 85% of your 2000m Row PR pace
Rest 3 minutes

-8:57, 8:50, 9:03 ... attempted to maintain a 1:50 for every interval ... felt consistent and fit. Much better than last Monday's rowing. Solid PM session, really glad I got the work in. Pumped for tomorrow morning and some heavy cleans!