5/2/15

Today was an awesome workout. I felt great on everything. This was a really fun session with two of my best friends and a couple extra guys joined in with us. Really great stuff, big effort, lots of fun. Great way to spend a Saturday morning. It's finally warm enough to run outside in Chicago. Took full advantage of this. Looking forward to getting after this week, finally feeling like my 'normal' self again in the gym... other than that my back was slightly tight this morning... probably the snatch balance + overhead squats yesterday. Not much I can do about that, it's getting better, but I need to keep laying off it. The first part was a solid metcon... everything after was just for fun!

A.
Every 13 minutes for 39 minutes (3 sets) of:
1 Mile Run
Hang Power Clean (185#) x 10 reps
Front Rack Stationary Reverse Lunge (185#) x 12 reps

-6:30, 6:44, 7:20 ... had to break up the lunges (4/8) on the last set, everything else unbroken. Big effort, great day to run in the sun. I think the run course we were doing was slightly less than a mile, but it was close enough.

B.
Bench Press
Superset:
205# x 3 reps
185# x 5 reps
135# x max reps (got 10 reps ... 1 more than last week)

Rest 5 minutes then...

Bench Press
Superset:
195# x 5 reps
145# x 10 reps
95# x max reps (got 8 reps ... 1 less than last week)

C.
3 Super Sets of:
Barbell Curl (75#) x 12 reps
Skull Crusher (75#) x 12 reps

then...

2 Super Sets of:
Alternating DB Hammer Curl (2 x 45# DB) x 20 reps
DB Bench Press, palms facing head (2 x 45# DB) x 20 reps

-Complete, with a fail on second set of DB bench press, only got 15 reps.