10/18/13

I was really tight when I got into the gym today, lower back/hips mostly. Took a little extra time to warm-up, but once I did I felt pretty solid. My chest is still extremely sore from the ring-dips on Tuesday, so I had to go to lighter on the bench-press today. Other than that I was extremely happy with my life-time PR Snatch Balance and 5# off my 1 RM Overhead Squat (240#). I wasn't able to train these very much last year with elbow injury. Ever since OCS I've been all healed up and I'm making a lot of progress on these movements.

A.
Four sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes
-185#, 205#, 225#, 235#

B.
Six sets of:
Bench Press
* Set 1 – 6 reps (175#)
* Set 2 – 4 reps (185#)
* Set 3 – 2 reps (195#)
* Set 4 – 5 reps with set 2 load (185#)
* Set 5 – 3 reps with set 3 load (195#)
* Set 6 – 1 rep (heavy) (205#)
Rest 2-3 minutes between sets.
-Went light on these, felt pretty terrible with super sore/tight pecs.

C.
For time:
30 Man-Makers (60# DB x 2)
Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press
-11.56. Solid work.