6/10/14

Had a really great training session today. I was definitely a lot happier today because I didn't have to modify/cut out anything... makes a huge difference for me mentally to be able to go 100%. Had a super solid training session, great stuff.  I went to sleep at freaking 6 pm last... most ridiculous thing I've done in a while. I wake up at 0420 every morning, but still I usually don't go to sleep until 8 or 9. I guess I needed the extra sleep, I felt great in the gym today. Pumped to train tomorrow!

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4
Minute 2 – L-Seated Dead Hang x 30
Minute 3 – Double-Unders x 40 reps

-Complete, strict HSPU felt like shit today, but got them done.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

-135#, 155#, 175#, 185#, 205#, 225#, 245#, 245#, 245# (on last three sets, only did 1 rep each, not 2). I'm having some difficulty completely locking out my right shoulder. I think some tissue work is in order soon. Glad I got the reps in though.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Set 4 – 3 reps @ 85-90% (155#)
* Set 5 – 3 reps @ 85-90% (160#)
* Set 6 – 3 reps @ 85-90% (165#)
* Set 7 – Max reps @ 50% (95#)
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

-Got all the reps, except for the 6th set. I was feeling good on everything, but only got 1 rep on the set at 165#... shoulders just gassed after 160# x 3. Really solid effort, and I felt good on the max set at the end, got 15 reps.

D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70 lbs)
20 Ring Dips
Run 400 Meters

-4:30, 4:40 for the first two rounds, did not get the times for the second two rounds. My ring dips were what slowed me down here... was doing 7/4/3/2/2/2 almost every set. One of my training partners was blowing through these unbroken every set. I'm definitely not there yet. Really solid effort, lungs felt great.