6/9/15

Today was a good day in the gym, just lots of hard work, was really fun.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups (regional standard) x 4-10 reps
Minute 2 – L-Seated Dead Hang x 30 seconds
Minute 3 – Unbroken Double-Unders x 40 reps

-Complete, SHSPU were 8,6,4,5. Rough.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

-155#, 165#, 185#, 195#, 215#, 225#, 245#, 260# x 3 sets ... failed the second reps on the 8th and 9th set ... got the double on the 10th set though. Didn't feel great here.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Set 4 – 3 reps @ 85% (165#) - f (2 reps)
* Set 5 – 3 reps @ 85% (165#) - f (2 reps)
* Set 6 – 3 reps @ 85% (165#) - f (2 reps)
* Set 7 – 10 reps @ 70% (135#) - f (8 reps)
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

-Guess I went too heavy here... old 1RM of 195# might be a little much for me now, but tried to get the best out of this that I could.

D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (75/50 lbs)
20 Ring Dips
Run 400 Meters

-4:24, 4:30, 4:34, 4:52 ... compared to 6/10/14: 4:30, 4:40 and two untimed rounds. This was very hard training. It was just fun to push it and really go 100%. I was a tiny bit faster than last year ... but haven't improved much overall on ring dips, still a big weakness of mine that I have to break up a lot.