12/6/13

Today was a pretty rough day in the gym. My shoulders felt really beat up. I was amped to try some PR lifts, but I was no where near close, I felt like ass. I was happy to PR my front squat. I barely missed 365#,  I will get it next time. I just felt kind of crappy today. Tuesday and Wednesday were tough days, my body is feeling them. Hopefully I will feel better tomorrow.

A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)
-Built up to 205#, missed 215# three times.

B.
Take 15 minutes to build to a heavy Clean & Jerk
(as with snatch, let feel dictate the load)
-Built up to 255#, felt like crap, called it there.

C.
Front Squat
* Set 1 – 3 reps @ 80% (280#)
* Set 2 – 2 reps @ 85% (300#)
* Set 3 – 1 rep @ 90% (315#)
* Set 4 – 3 reps @ 85% (300#)
* Set 5 – 2 reps @ 90% (315#)
* Set 6 – 1 rep @ 95% (335#)
*Set 7 - 1 rep @ 100% + 5# (355#) PR
-Failed 365#.
Rest 2-3 minutes between sets.

D.
Bench Press
3,3,3,2,2,2 - 185#, 205#, 225#, 225#, 225#, 225#
Close Grip Pause
3,3,3,3 - All sets at 185#