9/24/14

This morning was a solid session. I liked that the lifting this week has been on the lower percentages... definitely felt good and technically sound today. Strict HSPUs felt better than ever... being a little lighter has been helping. Running felt freaking amazing. Overall a solid session, body is not too beat up. Excited to rest up and hit it hard on Friday and Saturday.

A.
Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70% (185-210#)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

-Jerk Balance at 135#
-Split Jerks @ 205# ... felt really easy.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Dead-lift (going off 500#)
*Set 1 – 8 reps @ 50% (250#)
*Set 2 – 6 reps @ 60% (300#)
*Set 3 – 4 reps @ 70% (350#)
*Set 4 – 2 reps @ 75% (375#)

-Easy %s... felt solid. I know this is going to not be so easy in a few weeks. Excited to go HAM on this dead-lift cycle.

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Dead-lift 3 reps @ 60% (300#)
Reset the barbell every time on the floor…do not perform these touch and go.

-Complete.

D.
Five sets for max reps in 3 minutes of (30 minute clock):
Run 330m
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets

Then at 30:00 minutes...

Max Reps Kipping HSPU

-16 (12/3/1)
-12 (5/4/3)
-10 (5/3/2)
-10 (5/3/2)
-9 (4/2/2/1)

-14 Kipping

-Felt solid in here... 57 strict total... I realize these numbers aren't great, but they are a step in the right direction for me.