8/26/14

Today was a great training session. Part C was freaking brutal... the last part was the slowest 1000m row I've probably ever done... took 4:00 fucking minutes. Despite feeling beat up from the previous two days, hit some PRs ... feels great to be fit! Pumped to hit it tomorrow.

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2-3 minutes

-185#, 205#, 205#, 225#, 235# (PR). This was definitely outside my comfort zone for a narrow grip, glad I got these reps. Looking forward to testing this more in the future with a wider grip and without the tempo!

B.
Bench Press
*Set 1 – 5 reps @ 65% (175#)  of tested 1-RM
*Set 2 – 3 reps @ 75% (190#)
*Set 3 – 1 rep @ 85% (215#)
*Set 4 – 3 reps @ 80% (205#)
*Set 5 – 2 reps @ 85% (215#)
*Set 6 – 1 rep @ 90% (230#)
*Set 7 – 8 reps @ 80% (205#)
*Set 8 – 8 reps @ 80% (205#)
Rest exactly 2 minutes between sets.

-Felt strong in here, the last set of 8 reps at 205# was a little sketchy... definitely needed some assistance for reps 6-8. Set 7 felt awesome though, I felt really strong and hit a 8 RM PR.

C.
Against a five-minute running clock,

Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips

Rest 2 minutes, and then…

Against a five-minute running clock,

Run 800 Meters
immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups

Rest 2 minutes, and then…

Against a five-minute running clock,

Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips


-6 Muscle ups + 12 dips
-28 C2B PU
-2 Muscle-ups + 4 dips

-This was brutal... really tough effort. This trashed me... looking forward to some fun training tomorrow!