4/15/14

This was some of the best training of my life. It was definitely way outside my comfort zone. I felt so exhausted afterward, it is something that you can only achieve every so often. I am really proud of myself for being able to do this. Heavy 'Amanda' is something I've had in the back of my mind for a while. Really glad I finally tackled it. C2B Pull-ups are getting better, all 100 were unbroken today. I am excited to train tomorrow... Body needs some serious rest between now and tomorrow's training session.

A.
Back Squat
*Set 1 – 40% (185#) x 4 reps
*Set 2 – 50% (225#) x 3 reps
*Set 3 – 60-65% (275#) x 2 reps
*Set 4 – 75% x (315#)  1 rep
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% (390#) x 1 rep
*Set 7 – 95% (415#) x 1 rep
*Set 8 – 97% (425#) x 1 rep
Rest 2-3 minutes between sets for the last four sets.

-435# is my PR, 425# felt really heavy, so I didn't go for the PR.

B.
Take 15 minutes to build to 85-90% (185-205#) of your 1-RM Snatch

-I worked up to 220#, I felt pretty good here.

C. Behind the Neck Jerk - 2,2,2,2,2,2,2

-155#, 198#, 198#, 220#, 220#, 242#, 253# (failed second rep), 253# (PR for 2RM)
-I can jerk more from the front, so I'm going to fix that. I should be able to jerk more from the back. It is already feeling better than it did last week.

D.
“Heavy Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
185/125 lb Squat Snatch

-11.11. This was mentally very challenging. I think I paced the set of 9 too much. I missed one snatch during the set of 7. Great stuff. Been wanting to be able to do this for a while.

E.
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – Row 12-15 Calories
Minute 2 – 205/145 lb Power Clean x 5 reps
Minute 3 – Chest-to-Bar Pull-Ups x 10 reps

-This was insane training. All PC were singles, felt really strong there. C2B unbroken, these are feeling better. Got a huge pump. I feel fucking fit.