12/4/13

I was a little tired when I woke up this morning, but once I got warmed up I felt awesome on everything! I set 3 PRs today. Kind of ridiculous, but I'm definitely getting a lot stronger on this programming.

A.
Back Squat
* Set 1 – 5 reps @ 75% (295#)
* Set 2 – 3 reps @ 85% (335#)
* Set 3 – 1 rep @ 95% (385#)
* Sets 4-6 – 2 reps @ 90-110% (went for a PR)
Singles: 405#, 410# - Both of these were PRs, 410# is a 10# PR. So stoked about this, probably a little more there, but I'll take a 10# PR today.

B.
In no more than 5 attempts, build to a heavy Muscle Snatch
135#, 155#, 165#, 175# (fail), 175# (5# PR)

C.
Five sets of:
Hang Snatch x 1 rep @ 75-85% (165# - 185#) of 1-RM Snatch
(from just above the knee)
Rest as needed
165#, 165#, 165#, 185#, 185#

D.
Five sets of:
Power Clean + Push Jerk @ 75-85% (215# - 245#) of 1-RM C&J
Rest as needed
215#, 225#, 235#, 245# (failed jerk), 245# (PR)

E.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Row 250m
Even Minutes – C2B Pull-ups x 10
-This was awesome conditioning. I failed on the last minute, spilled over into the 21st minute to finish the last set of C2B pull-ups. I got the first 12 minutes unbroken butterfly pull-ups. Then had to go to 8/2 butterfly plus 2 regular kipping. The last couple sets were just regular kipping, no butterfly 5/5 and 5/3/1/1. Really big effort toward the end. Today was an amazing day of training. Body is feeling great on everything. Today was a huge confidence boost after yesterday. I'm excited for lots of food and rest and to get after it come Friday morning.