11/23/13

Today was a great session. I felt awesome on everything. I wasn't able to train with my training partner, which I was a little bummed out about. But once I got warmed up and moving around, I felt great.


A.
Take 15 minutes to build to a 1-RM Power Snatch
-Singles: 185#, 195#, 205#, 210# (PR) - Felt awesome, definitely little more there, caught this standing almost entirely standing up, but the clock ran out and I was on a schedule.

B.
Three rounds for time of:
400 Meter Run
155/105 lb Power Snatch x 6 reps
Muscle-Ups x 6 reps

Rest exactly 4 minutes, and then . . .

C.
Three rounds for time:
315/205 lb Deadlift x 10 reps
Handstand Push-Ups x 15 reps
Double-Unders x 30 reps

11.04 and 11.24. The second workout was tough, the first round was in 2 minutes, second round in 4 minutes and the last round took 5 and a half. HSPU were very hard after the power snatching and muscle-ups. That first part of the workout was really fun though, got a lot of touch and go reps on the snatch, did the last set of snatches unbroken just to see if I could! Dead-lifts unbroken on all sets.

E.
EMOM 10:
Dead-lift
2 minutes: 2 x 365#
2 minutes: 2 x 385#
2 minutes: 2 x 405#
2 minutes: 1 x 425#
2 minutes: 1 x 435#

Singles, rest as needed: 445#, 455#

-This is the most I've pulled since being back from OCS and in a long time generally. I haven't pulled a max dead-lift since before the 2013 Open. I really want to dead-lift 500# this year, will be throwing in some more heavy dead-lifting in the coming weeks and months.