10/08/14

Felt great on everything except HPSU today...  same old story I guess. Getting better, but not as much as I'd like to improve. Excited for necessary rest tomorrow...

A.
Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80% (205-240#)

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

-Jerk Balance @ 185#
-All Split Jerks @ 235# ... felt super solid on jerks today. Great stuff.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift - went off 500# ... loaded the bar with 15# over %s on each set, was using KG plates and it was easier that way.
*Set 1 – 8 reps @ 50% (265#)
*Set 2 – 6 reps @ 60% (315#)
*Set 3 – 4 reps @ 70% (365#)
*Set 4 – 2 reps @ 80% (415#)
*Set 5 – 2 reps @ 85% (435#)

-All reps easy, felt really strong.

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift 3 reps @ 70% (365#)

Reset the barbell every time on the floor…do not perform these touch and go.

-All reps easy, felt really strong.

D.
For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**

**Like the Muscle-Up Biathlon from the 2014 Games, complete a 100 meter penalty lap for every time you break your handstand push-ups.

-15:21.
-21 (12/6/3) (200m extra running)
-15 (5/5/5) (200m extra running)
-9 (3/3/3) (200m extra running)

E.
Bench Press
5 Sets of 8 reps @ 70% (175#)
Rest 2-3 minutes

-Complete, no misses, wanted to go a little heavier, but wasn't really happening after part D.

F.
3 Sets:
Strict Weighted Stationary Dips (25#) x 10 reps
Rest as needed
Lying Tricep Extensions (2 x 35# DB) x 8 reps
Rest as needed

-Tricep pump, felt solid.