9/15/14

AM Workout (0500) 

Today was a great training session. My body felt great, pretty much everything was solid today. Great training session with great people. Pumped for tomorrow!

A.
Six sets of:
Snatch Balance x 1 rep
Rest as needed
Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

-185#, 205#, 225#, 240#, 250#, 260# (PR). Felt extremely solid in here. More there... but had to move on because of time constraints. Glad how awesome this felt.

B.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed
Build over the course of the six sets to something heavy for a triple.

-135#, 155#, 165#, 170#, 175# (fail - got 2 reps), 180# (fail - got 1 rep). Felt pretty smoked after the snatch balance, 170# was solid though.

C.
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.

14, 8, 6 - Pred my max unbroken muscle-ups on the first set, got 11 unbroken, previous PR was 9. This was probably dumb as I felt pretty gassed for the remaining sets, but I was happy to PR.


D.
Three sets of:
Bent-Over Barbell Row x 8 reps (185#)
Rest as needed
Glute-Ham Raises x 6 reps
Rest as needed
Nose-to-Wall Handstand Hold x 45  seconds
(nothing touches the wall but the tips of your toes and your nose)
Rest as needed

-Complete, felt solid... handstand was the hardest part.

PM Workout (1945) 

Had some energy in the evening... wanted to run but the weather here in Chicago was shit. Super windy. Decided to get in some rowing intervals instead.

Every 12 minutes for 36 minutes (3 sets):
2000m Row

-7:20, 7:24, 7:32 ... was attempting for consistency ... don't know what happened on that last interval, was trying to hold about an 85-90% effort for all sets. Glad I got this in, pumped to train tomorrow morning!