9/26/14

AM Workout (0500)

Today was an extremely solid training session. Really stoked to PR my snatch. Jerks felt like ass after the snatching... metcon was really challenging and I really pushed it, huge effort. Feeling pretty good, tanked hard on the last few rounds of the metcon, but that happens sometimes. I fucking refused to scale that shit... all my training partners did. Wanted to get all the reps in on the rings. Tough, but solid day. Pumped to hit it tomorrow!

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

-155#, 176#, 176#, 187#, 187#, 198#, 209#, 220#, 231# (f), 231# (PR). Missed the 9th attempt behind me... knew I had it, nailed it easy on the last set. Really happy to break the 225# barrier, was stuck there for a while!

B.
Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60% (185#)
*Sets 3-4 – 70% (205#)
*Sets 5-6 – 75% (230#)
*Sets 7-8 – 80% (240#)
*Sets 9-10 – 85% (255#)
*Sets 11-12 – 85% (255#)
Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you front squat, base the percentages off of your front squat.

-Was going off jerk (300#) ... huge disparity, can front squat 385#... Didn't go up to 90% for the last two sets... shoulders were pretty smoked from the snatching.

C.
Every three minutes, for 24 minutes (8 sets) of:
Run 400 Meters
10 Push Press (115/75 lbs)
5 Muscle-Ups

-1:57, 1:58, 2:00, 2:10, 2:30, 3:00, 3:20, 3:30. MU unbroken for 4 rounds, then 3/2 for 3 rounds, 2/2/1 for last round. PP unbroken on all rounds. Just started dragging ass on the run toward the last 3 rounds. Spilled over in to the next intervals on the last 3 minutes... but got all the reps in. Huge effort, great workout physically and mentally.

PM Workout (1830) 

One of my training partners wanted to get in some aerobic stuff this afternoon. We got together after work and went HAM. Ended up being a really solid session.

A.
Banded KB Barbell Overheard Squat - 5,5,5,5

-2 x 12KG, 2 x 20KG, 2 x 20KG, 2 x 24KG. Last set was challenging, great movement, solid warm-up / stability work.

B.
EMOM 21 (7 sets)
Minute 1: 250m row
Minute 2: 15 Cal Airdyne
Minute 3: 10 Bar Facing Burpees

-Complete, got all the reps. Was a very simple, but challenging session. Felt really good, great evening session.