10/1/14

Today was a really solid training session. I was feel fucking wrecked yesterday. Had some extra calories yesterday and I felt pretty decent this morning. I also spent about 30 minutes on my triceps/shoulders/scapula with a lacrosse ball last night. My pushing felt the best it has in a while today. Really worth the time/pain with that ball. Happy with my effort today, SHSPUS are getting better! Much needed rest day tomorrow, then excited to get after this weekend!

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 @ 65-75% (195-225#)

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 Balances at 155# for all sets
-Split Jerks at 225# (75%) for all sets ... felt really solid.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (250#)
*Set 2 – 6 reps @ 60% (300#)
*Set 3 – 4 reps @ 70% (350#)
*Set 4 – 2 reps @ 80% (400#)

-All reps complete, no problem, pumped to be dead-lifting again!

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Dead-lift x 3 reps @ 65% (325#)

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

-Complete.

D.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach

-13:20. HSPU were 10/6/5. Then the remaining reps were all done in sets of 3. I was happy not to have to switch to singles. SHPUs are my worse movement... but they are getting better, especially since losing ~6#. Will continue to cut down in size.

E.
3 Sets:
DB Narrow Grip Flat Bench (thumbs facing head) x 15 Reps (2 x 50#)
Fat Bar Skull Crushers x 10 Reps (75#)
Rest as needed

Rest exactly 2:00 after last set and then...

1 Set of Max Reps 75# Fat Bar Close Grip Bench Press

-All reps complete, huge awesome pump!
-26 Reps