7/7/15

Today was a very good workout. I felt good on the jerking, but I spent all my energy there and had no push for the strict press. But I felt very fit on the metcon, haven't felt that good in the gym in a while. Strict HSPU sucked after all the overhead lifting, but that was to be expected. Got a lot out of today, was a great workout.

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
Minute 2 – Handstand Walk x 15-20 Feet
Minute 3 – Unbroken Double-Unders x 50 reps

-SMU were 4,4,4,2 ... was getting 20 feet for HS walk every time, which is a step in the right direction.

B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them.

-225#, 245#, 245#, 250#, 250#, 255#, 260#, 265# ... all of these felt very solid. Jerking is feeling good.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 75% (145#)
* Set 2 – 5 reps @ 80% (155#) f - 3 reps
* Set 3 – 5 reps @ 80% (155#) f - 4 reps
* Set 4 – 3 reps @ 85% (165#)
* Set 5 – 2 reps @ 90% (175#) f - 1 rep
Rest 2 minutes between sets.

-This was fucked, felt very weak on these. Felt impossible to get the numbers ... scaled back the %s a little and still didn't get all the reps.

D.
On a 4:00 clock, five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
AMRAP Strict Handstand Push-Ups
Rest 2 minutes

-2:45 + 6
-3:00 + 3
-3:08 + 3
-3:20 +2
-3:06 +4

-Was happy to push it really hard on that last set. Clean and jerks were consistent singles, bar MU easily unbroken. Really tough conditioning, tried to push the running ... but was very wet/rainy/windy outside. Overall a very solid workout and a big opportunity to push myself.