7/1/14

Today was an awesome session. This was the best workout I've had in a very long time. I felt great on everything, set a PR and generally felt amazing. Such a great day with my training bros. Maybe I felt so great because yesterday was an easy day? Probably haha.


A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps
Minute 2 – Handstand Hold (on wall )x 45 seconds
Minute 3 – Unbroken Double-Unders x 50 reps

-Complete

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 (225-235#) loads from last week for all 8 sets.

-2 minutes @ 225#
-2 minutes @ 235#
-2 minutes @ 240#
-2 minutes @ 245# - everything above 235# was a PR for this complex, really fun stuff. My overhead lifting/split jerking is feeling awesome lately.


C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Sets 4-9 – 3 reps @ 85-90% (went with 85% for all sets = 155#)
* Set 10 – 10 reps @ 65% (125#)
Rest 90 seconds to 2 minutes between sets.

-Felt awesome on this pressing, no missed reps, big effort.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
20 Handstand Push-Ups
Run 400 Meters
If possible, perform the handstand push-ups as strict handstand push-ups. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.

-First two sets were 10 strict / 10 kipping. Last set was all kipping. This was a very tough workout for me, especially after all the overhead lifting. I felt surprisingly well on the HSPU. This was a huge effort, 60 HSPUs in a workout would have been impossible for me a few years ago. I'm not as good as I want to be at HPSUs, but I'm getting better and will continue to get better this year. Great stuff, great day, pumped for tomorrow.