9/12/14

Today was a great session. My body felt really good. My shoulders were tight, but once I rolled them and warmed up I really surprised myself by hitting a PR. Front squatting felt fucking great. Worked up to 95% of my true 1 RM... was fucking stoked about this. Squatting strength is coming back quick!

A.
Front Squat
*Set 1 – 3 reps @ 70% (275#)
*Set 2 – 2 reps @ 80% (315#)
*Set 3 – 2 reps @ 85% (325#)
*Set 4 – 1 rep @ 90# (345#)
*Set 5 – 1 rep @ 95% (365#)
Rest 2-3 minutes between sets.

-Complete, last rep was tough, but manageable. 385# is my 1 RM from last year. This is the first day I was able to actually work off of this number in a training session since probably May. Stoked.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

-Percentages went from 165# to 295# for the last two reps. Failed it on the first rep, got it for the last rep. This was 6# PR... fucking stoked. Jerk has been a weakness since I hurt my elbow in August 2012... finally getting that number up. Can't wait to get 300# overhead!

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Strict Stationary Dips
30 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Strict Stationary Dips
15 Chest-to-Bar Pull-Ups

-1 Rd + 18 Dips
-2 Rds + 5 HSPU

-Bodyweight stuff felt good today. Solid pump from this little workout. Pumped to train tomorrow!