9/7/17

Today was some solid training... parts A and B were tough for me... haven't been working those lifts/speed much and it was a tough mental change. In retrospect,  I was happy with all my reps and my effort... hard work today, but glad I got it all in.

A.
5 Sets:
Power Clean + Push-Press + Push-Jerk + Split-Jerk
Rest as needed
*Start at 65% of 1 RM Power Clean = (195#)

-195#, 215#, 225#, 235#, 245# ... this didn't feel great, but tried to push the loading and I got all the reps.

B.
5 Sets:
3 Snatch-Grip Push-Press + 3 Overhead Squats
*Start at 65% of 1 RM Snatch = (165#)

-165#, 165#, 185#, 185#, 195# ... this was rough after part A... I didn't feel like I had much in my shoulders.

C.
Bench Press
4 sets of 5-7 Reps @ 65% + 30# = (185#)
Rest 2 minutes

-Complete ... this felt solid, got all the reps with 4 x 7 @ 185#

Sling-Shot Bench Press
4 sets of 5-7 Reps
Rest 2 minutes

-205# x 7, 215# x 6, 225# x 5, 225# x 5 ... rough on the triceps, this was fun though. Always love some sling-shot benching.

D.
Seated DB Press
10 x 10
Rest :90

-45# Across... got 9 sets of 10 and then on the 10th set I failed the 10th rep... still going to count this and move on to 50#s ... huge effort, great stuff ... last week couldn't get past the 5th set at this weight.

E.
3 Sets of:
DB Side Lateral Raise (2 x 15# DB) x 10 reps
Rest as needed
Rope Face Pulls (37.5#+) x 15 reps
Rest as needed
Tempo Smith Machine Calf Raises (1 second hold at top) @ (180#) x 15 reps
Rest as needed

-Complete

F.
3 Sets:
Rear Delt Cable Flye (7.5# x 2 ) x 10 reps
Rest as needed
Weighted Hollow-Hold (25# plate) x :30
Rest as needed

-Complete ... those flyes burnt the fuck out of my rear delts... need to do these a lot more... never do this movement in crossfit... I think I have a lot to gain from incorporating these.