1/9/15

Today was a very solid training session. I felt very well rested and really pushed it. Part D crushed me ... those thrusters were just awful. Happy with my effort today though, looking forward to training tomorrow!

A.
Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

-275# ... failed 285# ... 275# is a PR tie ... rested about 3 minutes and tried for 285# and stilled couldn't get it, shoulders just fried.

B.
Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

-2:13 (1:35 row), 2:17 (1:39 row) ... this felt really solid ... remember doing similar workouts to this last year and them being much harder. Happy with progress on my shoulder-to-overhead.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (315#)
*Set 2 – 4 reps @ 75% (345#)
*Set 3 – 2 reps @ 85% (385#)
*Set 4 – 2 reps @ 90% (415#)
*Set 5 – 3 reps @ 85% (385#)
All percentages based off of best successful 1-RM established on December 8, 2014 (460#).

-Complete, felt okay other than back blowing up from the dead-lifts Wednesday.

D.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups

-7:18 ... unbroken muscle-ups, but had to break up the thrusters from the set of 18 ... gassed me out so hard. Straight pain. Was doing this alone, wish I had someone else to train with today!

E.
Four sets for Max Calories of:
3 Minutes of Airdyne
2 Minutes Rest 

-73, 69, 67, 67 ... ouch. Glad I snuck this in though! Recovered well from part D in about 10 minutes.