12/18/13

I slept about 12 hours last night, felt a little groggy when I woke up. But once I got in the gym and got warm I felt really great. Huge front squat PR today. Felt awesome to finally make some progress on a stagnant lift. I also had to train alone, which sucked, but got in the hard work anyway.

A.
Front Squat
* Set 1 – 3 reps @ 70% (250#)
* Set 2 – 2 reps @ 80% (285#)
* Set 3 – 1 rep @ 90%  (315#)
* Set 4 – 1 rep @ 95% (335#)
* Set 5 – 1 rep @ 100% (355#)
* Set 6 – 1 rep @ 100% + (360#) 5# PR
* Set 7 - 1 rep @ 100% + (370#) 15# PR
*Set 8 - 1 rep @ 100% + (380#) 25# PR
Rest 2-3 minutes between sets

B.
Five sets of:
Clean x 1 rep @ 90% (285#)
Rest 3 minutes
-Felt solid, but was tougher than usual after the front squatting.

C.
Three sets of:
Pause Front Squat (2 seconds at bottom) x 3 reps @ 80% (305#)
Rest 3 minutes
-These were tough as balls. I was dreading doing part D because of how tired I felt from these.

D.
Three sets of:
Row 350 Meters
15 Toes to Bar
30 Wall Ball Shots (20 lb)
Rest 2 minutes

2.47. 3.01. 3:39.
-Fell apart on the last set of wall-balls. Had to break it up into 3 sets, everything else unbroken. Super solid day of training.