3/11/14

Today was a great training session. It was great to get back to training hard and just having an awesome time in the gym. I felt great on everything. I missed yesterday's workout, so I kind of had to bastardize both Monday's and Tuesday's workouts into one session, it ended up being really solid though. I haven't back squatted and front squatted in the same session in a while. I used to do it all the time and it was fun. Set some solid PRs.

A.
Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 1.1 @ 85-90%
(rest 10 seconds between singles)

-Went with 245# (85%), no misses, felt really good.

C.
Back Squat
*Set 1 – 3 reps @ 75% (325#)
*Set 2 – 3 reps @ 80% (355#)
*Set 3 – 2 reps @ 85% (375#)
*Set 4 – 1 rep @ 90% (395#)
*Set 5 – 1 rep @ 95% (415#)
Rest as needed

-Felt really strong.

B.
Front Squat
*Set 1 – 5 reps @ 60% (225#)
*Set 2 – 4 reps @ 70% (275#)
*Set 3 – 3 reps @ 80% (315#)
*Set 4 – 2 reps @ 90% (345#) PR
*Set 5 – 5 reps @ 80% (315#) PR
Rest 2 minutes between sets

-Was tough after A, but felt good.

D.
For Max Reps:
4 minutes of Burpees to 6" target
3 minutes of Wall Balls (30#)
2 minutes of HSPU

-60, 45, 11.
-Wall-balls were really tough, the HSPU felt absolutely terrible after the wall-balls, went 3/5/3 on reps. Should have taken a minute break and then gone for a larger unbroken set instead of trying to get right on the wall.

E.
Five sets for times of:
Row or AirDyne 60 Calories
40 Double-Unders
Rest 3 minute

-3:25, 3:28, 3:24, 3:35, 3:46 - felt really good, great conditioning.

F.
3 Sets, not for time, rest as needed:
15 Strict HSPU lockouts (basically a HSPU to two ab-mats at 100% speed)
20 Banded Air Squats (1 black band)

-Complete.