11/14/13

Today was an awesome session. My hips were tight this morning, but once I warmed up I felt great.

A.
Front Squat
*Set 1 – 5 reps @ 75% (250#)
*Set 2 – 3 reps @ 85% (285#)
*Set 3 – 1 rep @ 95% (315#)
Sets 4-6 – 2 reps @ 85% (285#)
Rest 2 minutes between sets.

B.
Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Tall Box Jump x 1.1.1
(jump up, step down to a lower box, reset, jump again)
Rest 30 seconds
115#, 135#, 145#, 155#, 160#, 165#, 170# (160# + are all PRs).
-All sets of box jumps were with a 30" box + two 45# bumpers and one 25# bumper (didn't measure what that was exactly).
-I did a few extra sets here because we had the time and the muscle-snatch was feeling great. 170# is a huge PR.
-Also got my training partner to PR here, was stoked to see him put up more weight than ever before.

C.
Males
For times:
250 lb Front Squat x 12 reps
(must take it from the floor)
Rest exactly 60 seconds
250 lb Front Squat x 9 reps
Rest exactly 60 seconds
250 lb Front Squat x 6 reps

5.45 - 2:00 = 3.45 unbroken. Tough as hell. This was on another level. No way was I going to break up these sets; 12 reps for 250# is a PR, previous best at 250# was 9 reps. Days like today are why I'm so thankful for a training partner, definitely pushed it way beyond the comfort zone. Form was a little compromised on the last reps of each set, but sometimes that happens. Great day in the gym, excited for tomorrow.