10/8/13

I felt awesome today. This was the most 'fit' I've felt in a very, very long time. I felt awesome on the power cleans, squats and my lung felt amazing on the rower. Great day of training.

A.
Three sets, not for time, of:
Nose-To-Wall Handstand Hold x 60 seconds
Pistols x 4 reps each leg
Butterfly Chest-to-Bar Pull-Ups x 10 reps
(working on rhythm and efficiency)
-Complete

B.
Every minute, on the minute, for 10 minutes:
Power Clean x 2 reps @ 80-85% of 1-RM Clean
-Complete at 245#. I missed the 20th rep, huge effort.
-My lifetime 1 RM clean is 315, which 80% would have been 252. So this was the closest to a true 1 RM percentage that I've worked on since getting back. Strength is coming back!

C.
Back Squat
* Set 1 – 5 reps @ 75% (275#)
* Set 2 – 3 reps @ 85% (295#)
* Set 3 – 1 rep @ 90% (345#)
* Sets 4-6 – 5 reps @ 85%(295#)
Rest 2-3 minutes between sets.
-I had been using 335 for my percentages. I'm feeling stronger so I went off ~350 today. Big effort, felt strong. 345# is the most I've put on my back since getting back. More there, feeling good. Will do more soon!

D.
Four sets for times of:
Row 350 Meters
Rest exactly 60 seconds
-7.32 - 3.00 = 4.32 of rowing. Lungs felt amazing, it feels good to be getting back into Crossfit.