12/8/14

Today was the best workout I've had in a long time. I felt great, the extra sleep is really helping. The rowing today was intense ... I went really really hard ... near that next level of effort that is only attained rarely ... was fun to push it that hard. Was nauseous and had a headache after the rowing ... was tough, but solid. Lungs feel great and back squatting felt really solid. Great training session, body is feeling better. Really fun day in the gym with my girlfriend.

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (275#)
*Set 2 – 4 reps @ 75% (335#)
*Set 3 – 2 reps @ 85% (375#)
*Set 4 – 2 reps @ 90% (395#)
*Set 5 – 1 rep @ 95% (425#)

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

-Went with 450# and then with 460#. This was a 20# PR ... back squatting is feeling really solid, glad to make such a big jump.

B.
Three sets of:
Tall Jerks x 3 reps @ 135#

Immediately followed by…

Six sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)
Rest as needed

-2 sets @ 185#, 2 sets @ 205#, 2 sets @ 225# ... kept these light / technical ... worked position / speed.

C.
Every 3 minutes, for 24 minutes (8 sets):
Row 250/200 Meters
(Note times for every set. The expectation is that you will be giving 100% for every set. It’s ok if you have some drop off later in the workout, but I want to see what our athletes’ recovery looks like after 95+% efforts.)

-Result:
1. 41.4
2. 41.2 (fastest)
3. 41.6
4. 41.6
5. 41.8
6. 42.4
7. 42.5 (slowest)
8.42.0

-This felt awesome ... I love rowing and my lungs feel really good. Went super HAM ... such a simple workout, but very effective.

D.
Three sets of:
Glute-Ham Raises x 6 reps @ 3011
Rest as needed
Single-Arm KB Row (72#) x 10 reps each @ 2111
Rest as needed

-Complete, only had 2 pood KB ... would have liked to have gone heavier on the rows, but got it in anyway.