11/19/13

Today was a pretty solid session. Pissed about missing the jerks, but it just wasn't there today.

A.
Three sets, not for time, of:
Muscle-Ups x 5
L-Sit x 30 seconds
Weighted Pistols x 5 reps each leg (35#)
-Complete, weighted pistols are fun, never done them before.

B.
Four sets of:
Jerk Balance x 3 reps
Rest as needed
135#, 135#, 135#, 155# - solid technique work.

C.
Six sets of:
Power Clean + Jerk
Rest 2 minutes
205#, 225#, 245#, 255#, 265# (f), 265#(f) - got the power cleans easy, jerk was not feeling great today. Missed both reps in front of me.

D.
Three sets for times of:
Row 500 Meters
15 Burpees
Rest 2 minutes
11.26 - 4:00 = 7.26 total working time.

E.
Seated Dumbbell Strict Press - 8,5,5 - 45# x 2, 55# x 2, 55# x 2

Flat Dumbbell Bench Press (palms facing inward) - 20, 19, 13 - 55# x 2, 60# x 2, 60# x 2 (failed big time on the last set, was going for 20 reps, but hit failure).