4/2/14

Today was a pretty rough training session. The CJ felt good, but the metcon was gnarly. My C2B pull-ups felt really rough today, the volume was rough. Subbed out strict pull-ups for the rope climbs and airdyne for the rowing. Much needed rest day tomorrow.

A.
Three sets, not for time, of:
Strict Pull-ups x 10
Double-Unders x 75 reps
(perform these as fast as possible with no trips)
Alternating Pistols x 20 reps
(perform these three as fast and efficiently as possible)

-Complete

B.
Every two minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + Clean + Jerk

-3 Sets @ 198#
-3 Sets @ 209#
-2 Sets @ 220#
-2 Sets @ 231#

-Felt good in here, was really fun.

C.
Three sets for times of:
Airdyne 800m (.5 mile)
315/215 lb Deadlift x 15 reps
Chest-to-Bar Pull-Ups x 30 reps
Rest 3 minutes
(If you cannot safely perform this volume at these loads, reduce the loads to 275/185 lbs.)

- ~6:00, ~7:00, ~8:30. I wasn't getting the exact time here, couldn't see the clock the way I was set up. But the majority of the time was spent staring at the fucking pull-up bar. Was doing sets of 4-3 toward the end of the sets.

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Air Squats
20/15 Push-Ups

-4 rounds + 20 Air Squats - felt decent in here, push-ups gassed after 3rd round.