5/23/14

Today was a very high volume day. I felt good though, but the metcon was really rough. Took way longer than I thought it would. Those defecit HSPU kicked my ass. Body is a little beat up, lots of resting up to do before tomorrow.

A.

1 RM Weighted Strict Dip

-53#, 89#, 103# (PR), 120# (fail). 

-I've never done a weighted strict dip before, I want to get to 135# soon. 

B. 

Bench Press – 10 reps x 5 sets @ 50% (135#)  + Power clean - 65% (225) x 3 reps x 5 sets 

-These 5 'super sets' were fun, getting in the light volume on the bench is always a good time. 

C. 

Hang snatch (below knee) - 60% (135#)  x 2 x 5

Snatch push press + Overhead squat - 70% (155#)  x 3+2 x 3

-This was light/technical stuff, went for perfect mechanics and speed on every rep. 

D. 

3 RFT:

2 Legless Rope Climbs (15’)

4 Clean and Jerk (205#)

6 HSPU (6” deficit)

-This took ~16 minutes. Can't remember exactly. Horrible after the above volume. 

E. 

Accessory Work:

Seated Dumbbell Press – 4 sets of 10 

-35#, 35#, 45# (got 9 reps), 35# (all x 2 DB)