11/1/13

AM Workout (0520) 

Today was a great day of training. I was a little sore when I got in the gym, but once I got warmed up, I felt decent. So pumped to snatch 100kg! 

A. 
Take 15-20 minutes to build to today’s 1-RM Snatch
-Singles: 185#, 195#, 205#, 215#(f), 215#(f), 220#(f), 220# Lifetime PR.
-I was missing the weight behind me, all I needed to do was throw a few more KG on there and I nailed it easy. I got a little help from a coach today and he gave me a pointer on the rep I missed. His help allowed me to get the lift easy. I was super stoked to hit this PR. There is more there and I will PR again soon! 

B.
Take 15 minutes to build to today’s 1-RM Clean
Singes: 235#, 265#, 285#, 295#(f) - called it there. 285# is the most I've done since getting back. 

C.Front Squat
* Set 1 – 3 reps @ 75% (245#) 
* Set 2 – 2 reps @ 85% (275#) 
* Set 3 - 3 rep @ 90% (295#) 
* Set 4-8 – 1 rep @ 95-105% (315#, 335#, 315#, 315#, 315#)
 Rest 2-3 minutes between sets
-My lifetime PR is 350#, 335# felt tough, but not impossible. I will PR this soon! Singles at 315# felt solid. 

D.Three sets of:
Glute-Ham Raises x 6  reps @ 3011
20 x Banded Air Squats (working on keeping those knees out)
Rest as needed

PM Workout (1400) 

Really fun afternoon session with a good buddy of mine working on pressing accessory work. Literally got a huge pump from this... and I loved it. Worked out twice today and there was no metcon done. I think this is kind of funny, but hell I'm loving training right now. Exercise should be fun!

EMOM 20: 5 KB Swings (2 pood), 5 Bench Press (135#)
-Complete, will try this with more weight soon.

Superset:
Standing KB Strict Press x 10,10,9 (44,53,53#)
Bent-over Barbell Row x 10,10,10 (185#)

Superset:
Laying-down Tricep Extension x 20, 15, 14 (20#, 30#, 30#)
Bent-over Lateral Raise x 20, 20, 20 (20#)

Superset:
10,9,8..1 (rest is partner's set)
Skull Crusher (75#)
Barbell Curl (75#)