6/6/14

AM Workout (0500)

Had a really great session in the morning. Everything felt decent.

A.
Snatch Grip Push-Press - Heavy Single

-205#, 225#, 245# (PR), 250# (fail) - I was happy with the PR... couldn't lock out 250# with my right arm though. I don't think I've maxed this out in like two years haha. More there soon.

B.
Push-Press - 3,3,3,3,3,3

-185#, 185#, 205#, 215#, 220#, 225# (f) - only got 2 reps at 225#, everything else felt solid.
-220# for 3 might be a 3 RM PR? I'm not sure, don't train this very much. I know 215# is my 5 RM and 225 is my 3 RM push-jerk.

C.
For time:
9-7-5
Muscle-ups
Snatch (165#)

-7:45. Did power snatches, can't squat snatch right now as I'm laying off the hip. I felt really good though. MU were 9 unbroken, 5/2, 3/2. Power snatches were all consistent singles, great stuff.

D.
3 sets of 8 - DB Press (2 x 60#)

-Felt really strong in here, usually do these seated on the floor or a box, but used an incline bench with a vertical back, felt much stronger with the incline bench. Fun pump in the shoulders.

PM Workout (1730) 

Had an awesome session in the afternoon. I was really tired at work from like 2 to 4 pm... woke up a little on the walk to the gym and everything felt great once I started moving. Had a great conditioning session and felt decently fit.

On a 40:00 clock:

For time:
2000m Row

At 10:00...

For time:
75 Push-Press (75#)

At 20:00...

For time:
500m Row
15 C2B PU
15 Burpees
12 C2B PU
12 Burpees
9 C2B PU
9 Burpees
500m Row

At 30:00...

For time:
30 Cal Airdyne
21 T2B
20 Cal Airdyne
15 T2B
10 Cal Airdyne
9 T2B

-7:13
-2:22
-8:47
-7:29

-Big effort on everything... had to break up those T2B a lot. Fun PM session, pumped to hit it tomorrow!