3/18/14

Today was an awesome workout. Part D was super intense, really hard/mental gut check for me. Glad I pushed it really hard. I felt pretty weak on the back squats. Not sure if it was the running on Saturday or I'm still a little fried from 14.3. Anyway, I hit all the percentages. Really tough day, great training. Pumped to it tomorrow!

A.
6 Sets:
7 Strict Pull-ups
:15 L-sit Hold on Rings
:60 rest

-Complete, tougher than I thought it was going to be. Looking forward to hitting more strict stuff.

B.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed

-135#, 165#, 185#, 190#, 195# - felt decent here, good stuff. 195# is technically a 3 RM for a set of 3 not TnG.

C.
Back Squat
*Set 1 – 5 reps @ 70% (315#)
*Set 2 – 3 reps @ 80% (350#)
*Set 3 – 2 reps @ 85% (370#)
*Set 4 – 1 rep @ 90% (390#)
*Set 5 – 10 reps @ 75% (325#)
Rest 2 minutes between sets

-This is the weakest I've felt in a while, but hit all the %s.

D.
Every minute on the minute for 20 minutes:
Odd Minutes: 115/75 ll Hang Squat Clean x 10 reps
Even Minutes: Muscle-Ups x 3-6

-5 Muscle-ups for first 10 minutes
-3 Muscle-ups for second 10 minutes
-Cleans unbroken the first 10 minutes, then went to 5/5 and 6/4 for sets.

-This was an awesome session. Really great stuff. Ate a ton afterward in hopes of recovering better. Pumped for tomorrow.