10/25/13

Today was a fun AM session. My training partner couldn't make it in this morning, so I went and worked out with a powerlifter and asked him a lot of questions about training and his philosophy on lifting. I really worked on bench and bench accessory stuff. Basically my rear-deltoids and triceps are weak as hell in relation to the rest of my body. He gave me some great stuff to work on that I am going to incorporate into my training. I won't go through the entirety of what we did with any depth, but it was as follows:

AM Workout (0630) 

2.2 Mile run to the gym

Flat Bench
Close Grip Bench with pause
DB Bench Press
Lat-pulldowns
Rows
External shoulder rotation band work
KB Strict Press
Tricep Push-down
Lying Tricep Extension
Rear-delt work (dumbbell and machine)

2.2 Mile run home

It was a solid workout. My arms and chest definitely felt it. My rear delts are embarrassingly weak. But in crossfit these are not worked often (ever?). I really want to get stronger on these lifts. My biggest weak-point is my ability to press and now that my elbow is all healed up I'm excited to PR my bench/other abilities to press.

PM Workout (1345)

Had a decent PM session. I was pretty tired from this morning. Snatching was a little rough, but I was really pushing the weight. I really want to PR! Front squatting felt great and the metcon was brutal. I think this metcon would be brutal to anyone though.

A.
Every two minutes, for a total of 20 minutes, complete:
Snatch x 1 rep
Build load over the course of the 20 minutes (10 attempts).
-2 minutes @ 185#
-2 minutes @ 195#
-4 minutes @ 205#
-2 minutes @ 210# (missed both, once forward, once backward).

B.
Front Squat - Went off of 315# (true PR is 350#, but haven't done more than 310# since getting back).
* Set 1 – 3 reps @ 75% (235#)
* Set 2 – 2 reps @ 85% (265#)
* Set 3 – 1 rep @ 90% (285#)
* Set 4 – 1 rep @ 95% (300#)
* Set 5 – 1 rep @ 95-100%(315#)
* Set 6 – 1 rep @ 95-105% (320#)
* Set 7 – 2-3 reps @ 90% (285#)
Rest 2-3 minutes between sets
-I was happy with my effort on these, especially considering the running this morning. 320# didn't feel too rough. I want to go for 335#+ soon.

C.
For time:
Row 2000 Meters
100 Kettlebell Swings (32/24 kg)

16.02. Rough. I came off the rower in 7:07. Only got 10 KB swings out the gate. Grip was insanely fried between yesterday and this morning. Pumped to train tomorrow!