11/20/12

Super solid session today. My quads haven't been this taxed from a workout in a while. Great stuff. I had a great athlete to train with and we went hard. This is what it's all about. This was the most I've enjoyed training in a long while.


Squat Snatch from high blocks - EMOM - 1 rep @ 165#

 -Felt fast, really worked speed and technique.

5 Back Squats @ 85% (345#) - don't rack the bar for entire time the clock is running
1 Rep Every :30 for 2:00
Rest 3 minutes
4 Back Squats @ 85% (345#)
1 Rep Every :30 for (1:30)
Rest 2 minutes
3 Back Squats @ 85% (345#)
1 Rep Every 30: for 1:00

-This was taxing. I've never done long sets with the bar unracked. Solid stuff.

Front Squats (3 count pause at bottom) 5x2 - 225,255,255,275,275#
-Hard effort, pause at bottom is rough.

Rest 10 minutes then...

For time:
200m Run
9 Muscle-ups
9 Power Snatch (135#)
200m Run
7 Muscle-ups
7 Power Snatch (135#)
200m Run
5 Muscle-ups
5 Power Snatch (135#)
200m Run

10.01. Great metcon. This is the first metcon I've had someone to train with and go hard. We finished literally within a second of each other on the final run. And it was fun because he was doing his muscle-ups faster than me and I was doing my snatches faster than him. This was an awesome time to just go hard, give it my all in the moment and enjoy training. Great day, excited to train tomorrow and for thanksgiving!