9/23/14

Today was an awesome session... I felt strong, fit, aggressive and motivated. Went as hard as possible on everything. Part C was awesome, it was great to do a short/high intensity workout. I felt really strong on the hang squat cleans at 185# and I felt light on the bar muscle-ups. Solid effort, great day in the gym. Pumped to train tomorrow!

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60% (198#)
*Sets 4-6 – 65% (220#)
*Sets 7-8 – 70% (231#)
*Sets 9-10 – 75% (250#)

-Complete, felt really solid. Each complex unbroken.

B.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

-225#, 245#, 255#, 265# - 6 reps for first 3 sets, 5 reps for last set. This tempo was a bitch, really tough time under tension. Fun and different though, big effort.

C.
Complete rounds of 9, 7 and 5 reps for time of:
185/135 lb Hang Squat Clean
Bar Muscle-Up

Rest until the running clock hits 10:00, and then…

D.
Three rounds for time of:
30 Wall Ball Shots (30/20 lb)
20 Chest-to-Bar Pull-Ups

-5:09
-11:28
-Part C was the most fun I've had doing a workout in a while. Only broke up the set of 7 hang cleans 4/3. Bar MU were 5/2/2 ... 3/2/2... 3/1/1. Really fun sprint workout, was happy to bang out 185# quickly.
-Part D was killer... C2B Pull-ups were all sets of 5... WBs were a bit of a shit-show. That 30# kicked my ass today, was just a bit much after all the front squats/cleans and Part C. Big effort though, felt pretty fit.