6/17/14

Today was the best training session I've had in a LONG time. I just felt awesome. Not sure if it was that I cut out the metcon yesterday or if it was the extra food I ate yesterday, but I felt great. I really miss that feeling. It was great to go hard and I felt really strong overhead on the lifting. Metcon was brutal, both my training partners beat me on the second and third sets of that workout... tough, but my S2O was just not feeling great after all the lifting. Really great day, pumped for tomorrow.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 5 reps
Minute 2 – L-Seated Dead Hang x 30
Minute 3 – Unbroken Double-Unders x 40 reps

-Complete, those sets of HSPU are the worst part of my week...

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Build over the course of the 8 sets.

-2 minutes @ 185#
-2 minutes @ 205#
-3 minutes @ 225#
-1 minute @ 235#

-Felt really strong here, best overhead pressing has felt in a very long time, finally getting this strength back. Also been doing some scapular lacrosse ball work at home in the evenings, maybe this is helping?

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#) (fail - 2 reps)
* Set 6 – 3 reps @ 85-90% (160#) (fail - 2 reps)
* Set 7 – 3 reps @ 85-90% (160#) (fail - 2 reps)
* Set 8 – Max reps @ 55-65% (115#)
Rest 2 minutes between sets.
Choose the same load for all four 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.

-I was a little aggressive with the sets of 160#, but got solid doubles of out the effort. Got 14 reps at 115# for my max set, solid effort on that.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

-6:12, 6:55, ?
-Didn't get the time on the final set, was too focused on just finishing the S2O and then proceeded to roll around on the ground for a minute. Solid effort, really tough metcon.