3/17/14

Today was an awesome training session. Lifetime PR on strict HSPUs. Felt decent on the shoulder-to-overhead stuff, haven't been doing much of it, but have been doing a lot of heavy split jerks. Anyway, super solid training, really fun day with my training partner. I think we were both happy to come off a rest day and just train instead of doing another Open workout. Pumped to train tomorrow!

A.
Two sets for quality, not time, of:
Weighted Chinese Plank x 60 seconds
Strict Handstand Push-Ups x Max Reps + Strict Pull-up Chaser

-45#, 90# (felt heavy on the second set, interest to do more weight on this in the future)
-12, 9 (12 is a lifetime PR of strict HSPU, never gotten more than 9 ever), pull-up chaser = equal reps to HSPU

B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Build over the course of the 10 minutes so that by minute 8 you are at 90% (170#) of your 1-RM.

-135# x 2 minutes
-155# x 5 minutes
-165# x 1 minute (this rep was tough, wasn't much more there, so dropped weight back down)
-155# 2 minutes

C.
Pick up immediately after your 10th minute of shoulder press at that weight with…
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Build over the course of the 10 minutes to today’s heaviest single.

-175# x1 minute
-220# x 5 minutes
-230# x 3 minutes
-240# x 1 minute (failed lockout)

D.
Four sets for times:
AirDyne 75 Calories or Row 500 Meters (AD preferred)
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
(note whether you rowed or rode Satan’s cycle)

-3:52
-4:26
-4:22
-4:48

-Really great conditioning, this really hurt. All S2O unbroken.