4/1/14

Today was a great session. I cut the metcon short due to doing 14.5 again yesterday and because I did a bunch of jerk stuff with a weightlifting coach today. My split jerk has always been kind of fucked up, he really helped me with footwork and positing in the jerk this morning. Can't wait to PR. Pumped to train tomorrow!

A.
Back Squat
*Set 1 – 40% (185#)  x 5 reps
*Set 2 – 50% (225#) x 4 reps
*Set 3 –  65% (275#) x 3 reps
*Set 4 – 75% (315#) x 2 reps

Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% (370#) x 1 rep
*Set 6 – 90% x (390#) 1 rep
*Set 7 – 90-95% x (405#) 1 rep
*Set 8 – 90-95% x (405#) 1 rep

Rest 2-3 minutes between sets for the last four sets.

-Complete, felt really strong all the way through. Went with 93% on the final two sets.

B.
Every minute, on the minute, for 10 minutes:
Snatch x 3 reps
*Sets 1-4 – 75% (165#) of 1-RM
*Sets 5-8 – 80% (180#)
*Sets 9-10 – 85% (190#)

-Complete, but I deviated from the EMOM the last few sets. I was working with a coach so he was going over some technical stuff with me, but I got all the work in. I felt really good under his watchful eye, definitely helping me out.

C.
-Worked on split jerk technique stuff for probably 45 minutes. Worked on foot work, split depth, the dip and drive; did some strict press from the split and some jerk balances. Really good technical work. Great stuff, kind of exhausting on my shoulders though.

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 185# Power Clean and Push-Jerk x 5 reps
Minute 2 – C2B Pull-up x 8 reps
Minute 3 – Handstand Push-Ups x 6 reps

-Complete. This would have been brutal for 30 minutes, I am pretty smoked from yesterday.