5/7/13

Today was another great day of training. Felt solid both sessions.

Workout 1 (1400) 

Airdyne, on a 22:00 Clock:
:30 100%
1:30 easy
-Complete

Rest 5 minutes then...

3 Sets @ 3:00 Rest:
20 Flutter Kicks (4 Count Marine Corps cadence)
20 Hello Dollies (4 Count Marine Corps cadence)
20 Leg Lifts (2 Count)
-Complete

Workout 2 (1730) 

OHS - Heavy Triples, take bar from ground
185, 185, 195, 205, 215# (f) - There is a lot more there, was crunched for time so had to go. Just lost the bar in front of me, my right shoulder has been giving me some shit lately. I really want to get 235# for a triple at regionals.

On a 10:00 Clock:
Build up to a heavy-ish Dead-lift Triple:
-Hit 405#, felt really easy.

Rest 5 minutes then...

Partner WOD, Male Female Team
2 Rounds:
20 Partner Dead-lifts (225#)
20 HSPU
-3 teams of 2, each team finishing a round before the next team starts

Rest 5 minutes then...

Partner WOD, 3 Males Complete:
100 Back Squats (135#)
50 Pull-ups
25 Shoulder-to-Overhead (135#)
100 Front Squats (95#)
50 Pull-ups
25 Shoulder-to-Overhead
100 OHS (65#)
50 Pull-ups
25 Shoulder-to-Overhead (65#)

Rest 10 minutes then...

Bench Press + Strict Pull-ups Supersets:
10,5,5,5,5,12 - 135, 185 x 4 sets, 135# - 5 strict pull-ups after each set

Overall a solid and fun day in the gym. It was cool to train with all 6 members of our team together, good camaraderie time.